Warm ups

See links below for Warmup 1/ best for PULL days
10-15 L + R Banded Tspine rotation
15-20 Straight arm band pushdowns
15-20 Seated monster band abductions
:30 hanging from pullup bar (scap pull-ups optional)

Warmup 2 is best for PUSH days
10 tempo goblet squats (3 down/ 1 up)
12-16 KB drags plank
14-20 alternating light seated z press
5 shoulder cars L + R