For Day 19 I did upper-body foam rolling from the 645 corrective routines in the morning, and Week 2 legs in Lift 4. This week the legs workout is a HIIT workout with no resistance exercises.
In the HIIT workout, we do three blocks of work, doing the same 4 exercises in each block. You do high-knee runs for 60 seconds, rest for 30 seconds, Triple Bear for 45 seconds, rest for 15 seconds, catcher jumps for 30 seconds, rest for 10 seconds, and jump lunges for 15 seconds. So, the "easier" moves have a longer duration (which is debatable because the triple bear is hard as hell) and the harder moves have a shorter duration, but the amount of rest you get between moves decreases after each move. After you do the three regular rounds, you do two burnout rounds. In those rounds, you do all four moves with no rest between them for 30 seconds each, then you get a 30-second break. Once you are done with that, you finish out with three rounds of core, alternating between bent windshield wipers and floor-to-ceiling leg lifts.
The HIIT workout is tough. In the second burnout round everyone in the cast (who are all in great shape) is modifying the moves. So, it is definitely possible that you may need to modify and/or take unscheduled breaks throughout the HIIT portion. I do notice that I am starting to get more flexible because I can get deeper into some of the stretches during the cooldown at the end of the workout.
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