Add warm-up protocol to Day 1 plan

logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md

@@ -13,6 +13,15 @@
 - **Ab Roller:** 3x10-15 @ bodyweight (from knees)
 - **BikeErg:** 10 min @ easy pace (Zone 1-2, just to get blood flowing)
 
+## Warm-Up (5-8 min)
+
+1. **BikeErg:** 5 min easy spin — ramp up from RPE 2 to 4 then back down
+2. **Mobility:**
+   - Arm circles / shoulder CARs (slow, controlled — tests wrist ROM)
+   - Leg swings (forward and side)
+   - Bodyweight squats (a few reps to groove the pattern)
+3. **First exercise light:** Start goblet squats with just the dumbbell held in position for a few warm-up reps
+
 ## Notes
 
 - First session back after several months off + wrist fracture recovery (5.5 weeks post-op).