Discipline Equals Freedom Field Manual by Jocko Willink ( PDFDrive.com )

WARMING UP
Before you start your workout, you need to get warm.
I like my warm-up to include exercises or exercises
with light weight slowly and through the entire range
of motion. Here is a nice little warm-up:
Hang on the pull-up bar for 10–15 seconds. Get in the
push-up position and hold it for 10–15 seconds. Drop
your hips to the ground and stretch your abs. Lift
your hips to the sky and stretch your hamstrings and
your back. Stand up. Do a slow squat and sit at the
bottom for 10–15 seconds. Do a burpee. Do a few
jumping jacks.
Now go back to the bar and do one pull-up. Drop down
and do a push-up, then do a slow dive-bomber push-up.
Stand up and do a slow, full-range-of-motion squat.
Follow that up with a burpee, then five jumping
jacks.
Now repeat the cycle again, doing two repetitions of
each exercise and ten jumping jacks. Then do the
cycle with 3 repetitions of each exercise and 15
jumping jacks. Continue increasing repetitions until
you get to 5 of each exercise and 25 jumping jacks.
That is a solid warm-up; the blood is flowing.
If your workout for the day is focused on a specific
movement, do that movement with some light weights.