Raise body temperature (especially if weather is cold):
- Five minutes light jogging.
The following is from The 4-Hour Body by Tim Ferris:
General Movement Prep:
- 20m skipping x 2
- reverse lunge, 6 reps one side then 6 on the other
- 20m backwards cycling (kicking heels up behind you to hip height as though aiming to kick a target 3 to 4 ft away) x 2
- 20m side shuffle in half-squat x 2
Ground Based Dynamic Stretching and Muscle Activation:
For video demos click the above links.