15.3 prep and cool down
This is how I do the opens ... 15.3 warm up: + 25 minutes of rolling out with a foam roller and lacrosse ball, plus kbell hip mashing like a champ. Roll out everything: quads, hips, glutes, back, traps, shoulder blades, lats, shins, calves, hamstrings. + banded hip and ankle pulsing stretches, so much prayer pose + shoulder mobility and internal/external rotations, banded pull aparts + fast air squats + 4x suicide sprints with walking between (Friday's was air dyne sprints, :40 each with 1:00 spin x5, which I think was a little too much) + movement prep: 20# WB x10, MU transitions on low rings, 1 muscle up, 10 du on both ropes x2, 14# WB x5 Cool down: 12 min slow on the air dyne, quad stretches, voodoo floss