2 sets of core (throughout day)
Brace x10
Bridge x10
Quadruped SL HE x10

4 sets of strength
1L Deadlift w/ 12kgs x5
TRX Row w/ 25 lbs x5
DB Press w/ 60 lbs x5
.

3-5 sets of core (throughout day)
Brace x10
Bridge x10
Quadruped SL HE x10

32x200m – work:rest = 1:1. Average interval was 40 seconds..