A Berklee graduated friend suggested a good warm-up using the 3 gold page of George Lawrence Stone Stick Control.

Take the page 5,6,7 and play every exercise 6 time them go on until you play all the three page. Start with 75 bmp and then increase and decrease speed until you can execute the warm-up very fast and VERY slowly. Be consistent in sound a search for fluid and smooth execution.

If you still don’t have Stick Control [and that is a shame :-)] you can find page 5 and 6 for free, legal, on Amazon here. But, seriously consider to spend those few bucks for a piece of drum education