general warm up (10 minutes)

2 hand side swings x 40 reps

star complex x 1

2 hand mills x 30 reps

specific warm up (5 minutes)

uppercut press set up and light practice

strength (20 minutes)

uppercut press x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

double club lateral pull overs x 10/10 reps

seated 360’s x 30 reps