Non weighted squats to failure usually two sets of 25 or 20 everyother day
Warmup kicking 2 sets of 20 kicks per leg or 50 second sprints
Over head press and or pushups, abs
Warm up boxing, jumping jacks
Basicaly an A n B exercise routine
ifeel iget the most benefits from my warmups
Im hitting upper n lower 3 to 4 times a week im able to recover with high carbs and bad carbs