Pretty sure I've posted this in the past but it's a good exercises and I thought that Greg might like to try it with his Public Service students>
The Washer pick-up squat exercise:
Dick is a retired California Fire Fighter, and flight medic. I've had the pleasure of working with him. Over his many years of service as a structure FF and a Wild-land FF he has put on several fire academies. He has some great fitness and agility drills that he has used and this is one that he passed on to me. Try it I think you'll like it:
Place 10 washers on the ground, in a straight line, approx 18 inches apart.
1. Step up to the first washer, squat down (use good form), pick it up, stand back up.
2. Proceed to the next washer, squat down, set the first washer down, stand up. Squat down, pick up the first washer and stand back up. Squat down and pick up the second washer and stand back up.
3. Proceed forward to the third washer, squat down, set the first washer on the ground and stand back up. Squat down, set the second washer on the ground and stand back up. Squat down, pick up the first washer and stand back up. Squat down, pick up the second washer and stand back up. Squat down, pick up the third washer and stand back up.
4. Proceed to the forth washer....
Continue this until you have completed the 10th washer for a total of 100 reps. Washer 7 is the halfway mark. Be sure to use good form squatting and standing.
This can be made more difficult and perhaps more practical if done in full turnout gear.
That is an interesting and practical take on squats.