Buy in: Tabata style - do the Dougie. :20 on :10 off x8. Mobilize your legs with all the tricks you know and need.
Back Squat: 2x3@50%,2x3@65%,2x3@75%, 4 sets of 3@80-85%. For these heaviest set, use the same weight you used during our most recent heavy squat day.
Finisher: Really? IF you need/want one, update your 30 calorie max effort time on the assault bike.