Leg day: 10 minute bike, some movement prep. Light weight squats with dynamic stetching
Upper day: I usually take some time doing some exercises before the actually workout. I remember w. I was training with some powerlifters we would just go from exercises around 4 rounds of : lat pulldown, tricep extensions, pushups, db raises, seated rows. All light weight nothing strenuous but it get the blood going and the muscles warm
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