On day 7, I did the 645 cardio routine, followed by the two Lift-4 recovery routines. I absolutely needed the foam rolling, which I have not done in weeks. I had knots up and down my quads and hamstrings, so it was nice to roll them out (or at least loosen them up). During the last round of Lift 4 I skipped the recovery routines, which I am now finding was not a great idea.
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