Tempo Squats 3 sec up 3 sec down no pause

2x   Set up with the weight considerably lighter than you’d use for your regular squat.
Set a timer for 40-60 seconds and keep constant tension in your lower body by pulling yourself down into the hole and not pausing at any point during the lift.
Count 3 seconds up and 3 seconds down throughout the entire minute and you’ll feel a quad burn.

For Time

1 mile
2 Rounds:
10 Bar Muscle Ups
10 Deadlift 275/185