Test warm-up

Leg swings - front, side
20 air squats
20 cossack squats
Couch stretch
Row 500m
Thoracic stretch - roller + weight
30 frog abmat sit-ups

Shoulder extension distraction
Shoulder abduction distraction
Shoulder front rack overhead stretch
Shoulder front rack behind stretch
10 x 5kg single arm dumbbell press

Now that I see it on paper that was too much