This is the standard Fatal Fitness warm-up. You should do this prior to every DC. Follow every DC with Demerol
Do 5-10 minutes of cardio (run, bike, row, swim, jump rope) of gradually increasing intensity. It is not necessary to go high intensity; it's only meant to increase heart rate and core temperature.
Perform dynamic stretching
, slow and deliberate. Examples include: arm circles, hip rotations, knee rotations, ankle rotations, and 4-way neck stretches*. Then do 2 sets of Samson stretch* at 20 seconds each side. We also recommend doing shoulder dislocates as a warm-up stretch.
(Don't worry so much about static stretching - you'll do those in Demerol).
Perform 3 sets of 10 pushing, pulling, and squatting/lunging bodyweight exercises. Then do at least 1 set of 10 single leg touchdowns
on each side.
Optional: Random Exercise Catalyst
This is optional, but we like to throw in one random BW exercise you may have trouble doing while you're fresh. Examples include muscle-ups or pistols. Just do 1-2 sets of as many as you can.
*See comments below for extra tips and explanations.
anesthesia: general or local insensibility, as to pain and other sensation, induced by certain interventions or drugs to permit the performance of surgery or other painful procedures.
For more info on warmups and cooldowns, check out Reincarnating the Warm-up and Cooldown