Monday

Workout:
300 rope jumps
20 pullups
75 back squats (ladies 45#, guys 75#)
20 pullups
300 rope jumps
Quote from "Starting Strength" by Mark Rippetoe and Lon Kilgore
"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat. In the absense of an injury that prevents their being performed at all, everyone that lifts weights should learn to squat correctly."
And a great article on why to squat from stumptuous.com
http://www.stumptuous.com/cms/displayarticle.php?aid=53