w1 HiiT + arms

Activity: Running (HIIT) and BROISM
Training Partner: NA
Calories intake: 3105+
Exercise calories: 385+

Session : 22 mins Hiit and arms.

23 Mins HiiT Sprinting

1. Warmup 2 min
2. Sprint one minute (16km +) then walk 6-7km+ for 1 minute until 19 minutes
3. Walk 2 minutes
4. Sprint 2 minutes (16-18 km/h)
5. Cool down and stretch

Cable Triceps Pushdown (60.0×12,70.0x12,70.0×12)
Standing Biceps Cable Curl (60.0×12,60.0x12,65.0×12)
EZ-Bar Curl (35.0×10,35.0x10,35.0×10)
Cable One Arm Tricep Extension (20.0×12,30.0x10,25.0×10) (1RM)

* = Increases
~ = Decreases


NOTES: I felt i just needed to run today. It’s been too long between sessions. I was rapping along to my beats as i ran. Luckily, there was no one else in the cardio room at the time. Well i made it but i was more out of breath than usual. I will increase this over the next few weeks. Also finished off with some BRO work. But tried to keep the intervals over 16kmh today.

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