general warmup (15 minutes)

barbarian split squats x 10/10 reps

crucifix knee walkups x 20 reps

drumming x 50 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

archer press set up and light practice

strength (20 minutes)

archer press x 10 reps x 4 sets

conditioning /accessory work (1 round)

2 hand mills x 20/20 reps