Workout Update: Lift-4/645 Corrective and Foam Rolling Day 11

Day 11 was the shoulder workout in Lift 4 (which is an interval workout) and the upper-body foam rolling from the 645 corrective routines.

My upper body was still very sore from the first two workouts this week so the foam rolling absolutely helped. The shoulder interval workout was short but challenging. In this workout, we had three blocks. In each block, you do two shoulder exercises, back-to-back with no rest and then do a HIIT move for 30 seconds. You do each block for three sets with 30 seconds of rest between the sets. I again tried to use the same weight I ended with for each exercise during the first round of Lift 4. That worked for some of them, for others it was on the edge of being too heavy, and for one exercise I had to drop the weight down. Once you get through the three blocks, you finish with three sets of two core-focused moves. So, even though the workout is 30 minutes, it packs a lot in, and you are basically doing a cardio workout the entire time.