The standard SPQR warm-up is as follows;
Run or Row 1-2 minutes (basically around the block once or twice)
High knee running 20 metres
Butt Kickers 20 metres
lunge walk with twist 20 metres
Russian walk 20 metres (video of the general exercise here)
Arm Circles x 10 each side backward
Arm Circles x 10 each side forward
Slow Squat x 5
Spider Stretch x 5 each side (video of the stretch here)
Slow Push up x 5
Slow Sit-up x 5
Any other stretches that may be required due to injury or the workout of the day
That's basically it. Quick and easy and gets you set up for the day; it's not a workout by itself but should get you going nicely.
The warm-up is something we leave up to you. We recommend you join in, but also realise that many of us have our own preferences for getting ready to workout.