Internal warm-up routine.

Stationary drills
Tongbei backhand strikes - 20 total
Tongbei groin strikes - 20 total
Baji fist strikes - 5 sets total both sides
Baji clothesline - 20 total
Stationary Xingyi stance - 30 sec's each stance
Xingyi alternating strikes - 20 total each set
Bagua dynamic strengthening - 2 sets of 10 sec's each direction then 24 alternating fast
Bagua palm changes - 8 total
Taiji gongfa - 1-3 sets
Chen style soft statics - 1 set each side
Chen style hard statics - double elbow, right elbow, left elbow, double elbow
Taiji rub-down - 1-3 sets

Line drills
Tongbeiquan
Bajiquan
Xingyiquan
Baguazhang - 7 steps each palm change