general warmup (15 minutes)
star complex x 2
drumming knee walkups x 20 reps
barbarian lateral lunges x 20 reps
Americanas x 30 reps
specific warmup (5 minutes)
archer press set up and light practice
strength (20 minutes)
archer press x 5/5 reps x 5 sets
conditioning/accessory work (1 round)
standing 2 hand helicopters x 15/15 reps
bullwhips x 12/12 reps