Workout Update: 654 Cardio/Lift 4 Hybrid: Day 10

On Day 10, I did the 645 cardio routine, immediately followed by the Lift 4 "roll and recover" routine. I still had a lot a knots in my quads and hamstrings and it felt good to roll them out.  I did not do the Lift 4 stretch, but I do not find that one as helpful as the foam rolling.