A warm-up should prepare the body for intense activity, involving activities like jumping rope, hypoxic work, and activation, rather than passive methods like foam rolling.

“It does not look like I'm laying on the ground doing some foam rolling, right? like you're jumping rope and getting hot and prepping yourself and doing some hypoxic work and breathing and activating and integrating with the people you're like we're about to fight like that's a really nice sort of rubric for am I prepared or have I use this warm-up as an opportunity to be like I am not good today I'm just going to take it easy right I can use as a self assessment so that's what we try to do in the warm-up”