Back squat, bodyweight, 21 reps
Run 200 meters
Front squat, 2/3 bodyweight, 21 reps
Run 400 meters
Overhead squat, ½ bodyweight, 21 reps
Run 800 meters
Post time to comments.
Learning anatomical terms of location can help communication and understanding: http://en.wikipedia.org/wiki/Terms_for_anatomical_location
Tone and tenor of conversation are powerful clues to authenticity: http://www.totalprotectioninteractive.com