general warm up (10 minutes)
alternating 1 hand front swings x 40 reps
barbarian walking lunges x 100 feet
2 hand mills x 30 reps
specific warm up (5 minutes)
side strikes set up and light practice
strength (20  minutes)
side strikes x 12/12-10/10-8/8-6/6 reps
conditioning/accessory work (2 rounds)
upper cut presses x 10/10 reps
Vintage swings x 15/15 reps