Squat
Choose a moderately difficult weight that still allows you to perform 5-6 reps with good technique.
Squat Jump
In athletic stance, interlock your fingers behind your head, which helps you keep your chest up during the Squat. Quickly squat, then explode and jump as high as possible. Land and immediately squat and jump again. Perform 7 reps continuously.
Perform 3 sets of this complex at the beginning of your workout, resting 1-2 minutes between exercises.
