Today I worked slowly through the Kettlebells Foundation's joint mobility program followed by the compensatory cool down program. I tried to go slowly and focus my mind on tight spots with the aim on getting them to relax. I must admit that working slowly and with focus makes a difference. I could feel muscles in my mid back relaxing while I focused on correct posture and smooth breathing.
In my current 4x7 I'm following the original 4x7 protocol strictly. On the moderate and high days I just do the scheduled exercises and not a warm up or cool down. I leave the joint mobility and compensatory yoga exercises for the no and low intensity days. Thus far I have found that this approach allows me to focus fully on the work I need to do rather than feeling a bit scattered like I did before when doing joint mobility, kettlebells and yoga all in one session. I'll see how this "new" approach work for the remaining 24 days of my current schedule.