Overhead squat 3-2-2-2-1-1-1-1-1 reps
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Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.
Overhead squat 5-5-5-3-3-3-3-3 reps