Workout Update: 645 Cardio/Lift 4 Day 18

Day 18 was shoulders in Lift 4 (which was an interval workout) and 645 cardio immediately followed by Lift 4's foam rolling. The shoulder workout was good. The microplates worked well to increase weight, but not so much that my form was compromised. Doing the foam rolling after the 645 cardio (which was the less intense version again) helped a lot, both to cooldown and to work out knots in my muscles.