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