I just started the penultimate micro-cycle of my current 4x7. Today's session was short and simple and included:
BWER Hybrid program / 4 rounds of supersets of:
Quad Squat / Rocca
One Legged Squat / Lateral Leg Swoop
Pike / Crow
Jumping Squat / Reaching Arch
To cool down I worked for a bit on the Prasara Flock of Pigeons flow. That's it!