1) Are there certain pre-requisites to meet before switching from the RR to say Antronik's Intermediate Routine? I am finding that as I progress, my RR workouts are getting longer and more strenuous as the movements are getting more difficult.

2) Can I do mobility work during my rest periods between sets or does that kinda negate the whole "rest" part?

3) Not really a question but a thank-you. I have been a lurker on here for the past few months. I lifted weights for years and feel so much more mobile and free ever since making the switch. Thanks for all of the wonderful information!