FitU Monthly WK 18: 

• If your goal is to recomp, do the prescribed HIIT, metabolic work, and finishers. 60-90 seconds between heavy exercises, 45 seconds between supersets.
• If your goal is to build muscle, you can opt to do the HIIT and finishers if you’d like. Skip the metabolic work. 90 seconds to 3 minutes between heavy exercises, and 60 seconds between supersets.