Day 53 was lower body foam rolling in 645 and Full Body HIIT in Lift 4.
The HIIT workout had a bit of a different format than the prior leg day HIIT workout. There are three blocks and a bonus round, which is the same as the other workouts. However, in this one, each block has two exercises, one focused on the legs and then one that is focused on the upper body (basically the chest and/or triceps doing push-ups). The two "easiest" moves (single-leg plyo jumps and push-ups with a hop or step-up in between that you do for 60 and 45 seconds respectively. The second and third blocks introduce harder moves like triple bear, tricep to wide plyo push-ups, box squats, etc. In each block, the amount of time you do the exercises goes down but the amount of rest between them (which is never long anyway) goes down. Then you do one bonus set in which you do all six moves for 30 seconds each and no rest between the moves, and then finish with three sets of core.
The Lift 4 workout was tough. Everyone, including Niels, who never modifies, had to modify moves during the last block of HIIT and in the bonus set. It was that hard. The core sets actually felt like rest because the regular part of the workout was so hard.
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