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

3 sets of strength
1L Deadlift w/ 18 lbs x5
TRX Row w/ 25 lbs x5
DB Supine Press w/ 60 lbs x5

28x200m w/ SR. Ran these in about 37-38 seconds and took the same time to rest.