Warm ups

See links below for Warmup 1/ best for PULL days
4-5 reps world's greatest stretch w/ Tspine reach L.+ R
10 Band Lat pull/ push down
10 Hamstring curls with medball or roller
10 scapular pullups or ring rows

See links below for Warmup 2/ best for PUSH days
4-5 reps Half kneeling hip flexor stretch w/ overhead reach L + R
10 banded shoulder external rotation L + R
10 tempo squats w or without load (5 counts down, hold for 2, 1 count up)
10 Deadbugs w/ reach L + R
8-10 Tempo pushups (5 counts down, hold for 1, 1 count up)