general warmup (15 minutes)

1/2 kneeling 1 hand lateral pullovers x 12/12 reps

double club front lunge flys x 12/12 reps

inside helicopters x 10/10 reps

outside helicopters x 10/10 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

paddling & uppercut press set up and light practice

strength (6 rounds)

one round = paddling x 20 reps + uppercut press x 10 reps

conditioning/accessory work (1 round)

bullwhips x 15/15 reps

crucifix squats x 15 reps