Here is our take on how to warm up and get the blood pumping for 14.2 so you hit the ground ready to go.
10 ring rows
10 primal pull throughs
10 lateral lunges
First round: lateral lunge with PVC on back
Second round: lateral lunge with light kettlebell
Third round: lateral lunge with PVC overhead (if you can't do this, use kettlebell again)
Fourth round: overhead squat with empty barbell