Changed my warmup on 12/16/19 from a run/row with body weight exercises to some KB play. Mostly because Pavel was on The JRE. For reference I typically do swings, cleans, press, snatch, farmers carry, goblet squat. I start sweating in about 5-7 mins now compared to 10min in my previous w/u.
Squat – 1×5 @ 205, 1×5 @ 230, 1×5 @ 260, 1×20 @ 145
Press – 12×5 @ 95
3×10 chins
3×20 db shrugs @ 80#
SeaLab Fitness 