Back Squat for five sets each at ten reps:
1st Super-slow, 20 seconds round trip
2nd Bottom-to-bottom (rest at bottom, no stop at top)
3rd Ten second pause at bottom of each rep
4th Eyes closed (better use spotter or you’ll die)
5th Ease down, EXPLODE-UP!!!
Swim a mile. This is about 30 lengths of a 50-meter pool