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

3 sets of strength
1L reach x5
TRX x10
Supine DB Press x10 (50lbs)

8x300m w/ full rest (4 minutes)
54,49,48,46,46,46,46,47.

I measured 300m on the roads using MapMyRun app. Works great when all outdoor tracks are snow covered !