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