Day 7 is dynamic recovery in MBF and 15-minute cardio from 645. I changed the order, however, doing the MBF workout in the morning and the cardio in the evening.
The MBF workout is very similar to Dynamix from P90X3. It is not an intense workout as all the movements are fairly slow and are designed to stretch and provide mobility, not to get your heart rate up. Megan works through a lot of shoulder range-of-motion exercises, which I definitely liked. Then she finishes off with some yoga movements (cat-cow and child's pose into cobra into downward dog). Next week I may pair it with the foam rolling routine from 645 or Lift 4.
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