4-Step Warm up

Horizontal Loading
LLT
Recumbent Bike
reps 12
Rest 30 sec
Set Reps Rest
1 12 30 sec (h:m:s)
2 12 30 sec (h:m:s)
ULT
Foam Roll
time 5 min
Foam roll the areas you feel are tight and/or will be needed for your workout.
Set Time
1 5 min h:m:s

Spend somewhere around 30 sec on each area, focusing on back, lats, gluts, hamstrings and quads.

LMT
Med Ball Russian Twist
reps 20
weight_lbs 10 lbs
Rest 30 sec
Set Reps Weight Rest
1 20 10 Lbs lbs 30 sec (h:m:s)
2 20 10 Lbs lbs 30 sec (h:m:s)
LMT
Medicine Ball Lateral Wall Slam [JV]
reps 10 each
weight_lbs 10 lbs
Rest 30 sec
You could do this with step up
Set Reps Weight Rest
1 10 each 10 Lbs lbs 30 sec (h:m:s)
2 10 each 10 Lbs lbs 30 sec (h:m:s)
UMT
TRX Rotation Squat
reps 8 each
Rest 30 sec
Set Reps Rest
1 8 each 30 sec (h:m:s)
2 8 each 30 sec (h:m:s)