50 Overhead squats
50 Front squats
50 Back squats
These lifts are not for time. Try to do all 50 reps at same weight. So pick a good heavy weight that you are comfortable with. If you cannot do at least 5 reps unbroken, it's too heavy. Lighten the load. If you can do more than 10 unbroken, it's probably too light. Go a little heavier. But do not substitute the depth and mechanics of your squat for a heavier load!
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