just follow whatever it says, recovery and rest time are very important.

and i dont think you would do them thrice a week after you try them (first, they are very exhausting, i don't really enjoy doing them. second, you need at lease 48 hours to fully recover, you would feel so sore even on the second day after the workout.)

for the second question, do plyos in the morning and bodyweights in the afternoon is better, but since i have to go to school, i just do bodyweights an hour after plyos (try to have some break) in the afternoon.

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"Look me in the eye. It's ok if you're scared. So am I. But we're scared for different reasons. I'm scared of what I won't become, and you're scared of what I could become. Look at me. I won't let myself end where I started. I won't let myself finish where I began. Look me in the eyes. I have something more important more courage. I have patience. I will become what I know I am."
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