Day 1 Strength Train + Short Speed

2 sets of core

Brace x10
Bridge x10
Quadruped SL HE x10

3 sets of strength
1L Squat x5
Chinups x5 (30lbs)
1A Pushup x5

12x150m w/ full (3-4 min rest). ~20 seconds per interval.

Ran these on the roads again until the snow melts on the track.