Box squats
5 x 2.2.2.
@3110 (= 3s down, 1s pause, 1s up, 0s pause)

Box squat = have a box/med ball/bench behind you. Squat down, "sit" and get back up.
2.2.2. = 2 reps, 10s pause, 2 reps, 10s pause, 2 reps.
Barbell stays racked the whole time.