Workout Update: 645 Cardio/Lift 4 Day 11

Day 11 was the shoulders workout (an interval workout) in Lift 4 and the 15-minute cardio workout from 645. The shoulder workout went well but was challenging, mostly because of the pace. I decided that on the days Lift 4 has cardio, I will do less intense exercises in the 645 workouts just to give my knees and back a break. So, today, I mixed in high-knee runs, speed skaters, soccer runs, and heismans.