general warmup (15 minutes)

Americanas x 35 reps

1/2  kneeling alternating flys x 20 reps

1/2 kneeling wide stance lateral press x 12/12 reps

kneeling archer press x 8/8 reps

specific warmup (5 minutes)

2 hand mills & resistance band archer pulls set up and light practice

strength (4 supersets)

one superset = 2 hand mills x 20 reps + resistance band archer pulls x 20/20 reps

conditioning/accessory work (1 round)

Russian front raises x 10 reps