Tempo Back Squats: 5×3
3 seconds on the way down, 2 second pause at the bottom, squat up as fast as you can, no rest at the top
Every 3:00 x 5 sets:
20/15 cal Assault Bike Sprint
3 seconds on the way down, 2 second pause at the bottom, squat up as fast as you can, no rest at the top