warm ups are tedious indeed. it's the price we have to pay to be able to pull hard. anyway, i use to warm up my shoulders with a theraband, then start from the 20s and the good rungs. i do 10 secs on each for 6 times. then the 35s then the good pockets. just before starting the sets i do some of the hangs I'm going to do later but for just one or two secs. when i start usually the first set is a bit weak then i improve.