On Monday and Thursday, the following cycle is to be done 3 times (with no rest) prior to working out:

10 - Prisoner squats
1 minute - Jump rope
5 - Explosive pull-ups

On Tuesday and Friday, the following medicine ball warm-up is to be done (do 3 cycles with 30 seconds of rest between) prior to working out:

10 - Medicine ball push-ups
10 - Explosive start throws
10 - Medicine ball sit-ups
10 - Chest passes against the wall (or with a partner)
10 - Side throws