Day 8 was the first day of the "regular" Lift 4 workouts, doing Week 1, Day 1, Chest and Triceps 50/50. This is one of the workouts in the program that is half lifting and half HIIT cardio. For the lifting portion, we do three blocks, alternating one chest-focused exercise and one triceps-focused exercise (each for 10 reps), for three sets. In the first block, you do bench presses and dumbbell skull crushers. In the second block, you do chest flys and tricep presses, and in the third block, you do rotating chest presses and triceps push-ups. In the cardio portion, you do three sets of three moves. The first move, soccer runs, you do for 60 seconds, the second move, mountain climbers is done for 45 seconds, and the third move, catchers, is done for 30 seconds. Basically, the harder the moves get, the less time you have to do them. Then, after you do the three sets of cardio, you finish with the core component, which is alternating rope climbers and bent-knee windshield wipers.
This workout was tough. I started using the same weight I ended the program on the last time I did it, and I could barely finish the 10 reps on any of the lifting exercises in sets 2 and 3 (and could not finish the 10 push-ups). My arms were like limp noodles by the end of the lifting portion. Cardio was tough too, as I had to modify the mountain climbers and the catchers (and stop a couple of times to catch my breath). Because you get so little time between moves or sets, the entire workout will get your heart rate up, so you have some cardio effect before you even get to the HIIT portion.
For the corrective routine from 645, I did the shoulders corrective routine again. I definitely felt like it loosened up my shoulders and my chest.
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