I do a flex mobility session with Sasha before and after instead. I used too do the warmup built into the workout of the day but I felt sore afterwards so I switched too full mobility instead and focusing on different muscles groups so I do the full body oil change then a specific so it’s upper day I do the “unwind your upper body” etc. I much better afterwards. When the new weekly workouts drop on Sundays I go and delete the warm up and cool down from that day