I also really like the 2 warmups from Eric Cresseys book Maximum Strength.
I've been doing the Defranco stuff but I find for days where it's not just lower body or upper body it is a bit time consuming.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."