How does a PVCF member attend HIIT Classes?
Just show up! It's a half hour...so it can't be that bad ;)

 

HIIT Class at 12.15 in Noho (half hour!)
⭐All Members are FREE for August!⭐


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. 3 Rounds of: 5/side Cossack Squats, 5/side Single Leg RDL, 5/side Bottoms-Up Kettlebell Press, 10 Kip Swings (10 min)

2. Strength Cycle Week 5: Volume Day

Squat
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(20 minutes)

Strict Press
5x5@90% of best 5RM 

If you do not know your 1 RM work up to a moderate set of 5 and hold for 5 total sets.

(15 minutes)

3. Run Prep:
Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

4. Run 1 mile for time


🏋️‍♀️Open Gym Cash-out:🏋️‍♂️

(to be done if you have extra time for Open gym)


4 Rounds of:
30m Down/Back Prowler Push
:15-:30 Ring Row Hold (at the top of the movement, adjust angle as needed, chest to rings)


Have fun!

Comment