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 w/ 30 lbs x5
Pushups x5

10x200m w/ full rest (4 minutes). Ran them in 28 on average and I was close to going under 28 for the last two – definitely improvement in leg speed.