I always warm up with a few scales that come easy to me. Moving up E major via triplets on the first three strings until you hit the G# and go back down, modulation exercises with B to E to A mixolydian scales, then lydian, then I’ll do some chord progressions that have augmented and diminished chords thrown in to work on key changes. Then throw on a song ive been learning (that I did not write) and jam on it, moving between soloing and rhythm stream of consciousness style. Then it’s time to work on my own songs.
A general rule of thumb I have is: sometimes you can only get 20 minutes of practice out of yourself, other times 2 hours. Waxing and waning is key.