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