Overhead squat 5-5-3-3-3-1-1-1-1 reps
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"Overhead Squat Mechanics"
"The overhead squat is the ultimate core exercise and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts and improves functional flexibility. Similarly, it develops the squat by amplifying and cruelly punishing faults in posture, movement, and stability. The overhead squat is to midline control, stability and balance what the clean and snatch are to power—unsurpassed."
—Greg Glassman