Back Squat 3 x 12 – first set of 12 should be 50% of heaviest set from 12/7, increase up to 75% for 2nd set, 3rd set, increase accordingly. If you’ve been practicing low bar, do it.
then:
“Tabata”
8 Rounds of :20 On / :10 Off:
Pull Ups
KB Swings
GHD Sit Ups
Double Unders