Day 1 Lift + (short speed) 12x150m w/ FR

2 sets of core:
Brace x10
Bridge x10
Quadruped SL HE x10

1L Squat 3×5

Chinups 3×10
Pushups 3×10

12x150m w/ FR (full rest)
20-21 seconds each interval.

It was helpful having someone else there while I ran the most 150m intervals I have ever done.