Squat.
Squat 'till you can barely walk.
Set the timer for 15 minutes (or 7, if you're new to training), put a medium weight on the bar (8-12 reps) and perform as many back squats as you can until the timer beeps.
Avoid failure. Any time you feel your legs are starting to approach failure, set the barbell down, rest a bit, and then keep rockin'.
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