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Back Squat 
2 Sets:
*For sets 10-7-3-1 round, you perform 10 reps followed by 10 seconds of rest, 7 reps followed by 7 seconds of rest, 3 reps and 3 seconds of rest then 1 rep and then rest 2-3 minutes between rounds. You want to pick a weight that challenges you for the 10 reps.

Optional Conditioning after squats
2 x 500 Meter Row