The warm-up I do in eight minutes

I used to either skip the warm-up or spend twenty minutes foam rolling. Neither was helping.

The eight minutes

1. Two minutes on the bike, easy pace.
2. Ten bodyweight squats with a pause at the bottom.
3. Ten band pull aparts.
4. Ten hip hinges with a broom handle on my back.
5. Empty bar for ten, then jumps of about 20 kg until I hit my first working set.

If something feels tight, I spend an extra minute on it. Otherwise, straight in.