Warm ups

See links below for Warmup 1/ best for PULL days
10 half kneeling adductor rocks + 10 half kneeling adductor tspine rotation
10 single leg glute bridges (foot on ball or wall)
10 alternating bent over reverse flys

See links for Warmup2/best for PUSH days
10 single leg squats to a box w/ kickstand
10-15 light chest flys on floor or incline bench
100' goblet carry (increase weight each round)