Day 1 Strength Train + Short Speed

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

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

12x150m w/ full rest. Ran 20 for all of them except the first couple. The track conditions gradually worsened with snow as the workout progressed.