Fitness and Performance

1. Tempo Back squat
5×3 3/1/1(3 seconds down. 1 second pause. Fast out of the bottom)

2. 30 min E10MON
50-Double Unders
40/30-Cal (you pick)
30-Air Squats
20-Situps(can do GHD)
10-Box Jump Overs
(score is time it takes each time)
(start at 0:00. 10:00. 20:00)
(to be clear you pick what you want to do the calories on. 40 for guys. 30 for ladies. whichever you pick you use for all 3. so start on bike use bike all 3. no mix match. I want to see how much you drop off or maintain which wont be accurate if you change)