Wednesday HIIT+ – Week 2

Warmup 3

Slow jog forward 10m + backwards jog x 10m
high knees x 10m + butt kicks 10m
Hammy sweep 10m + quad pull 10m
Lunge 10 m + bear crawl 10m
Tempo run (gradually increae speed) x 100m

Interval
Conditioning

20m x 15 effort leaving every 10sec
start from the ground every effort
3 min rest
20m up and back then 20sec rest
40m up and back then 30 sec rest
60m up and back then 40 sec rest
x 5
3 min rest
200m fast 200m slow x 3
BYE opt
30/30 off x 5 rest then repeat again
1min/1min off x 5
max cals in RT in 25min session