2 sets of core
x10 each
Brace
Bridge
Quadruped SL HE

4 sets of strength
Rear Foot Elevated Split Squat x5 (20kgs)
Chinups x2-3 (20kgs)
1A Elevated Pushups x5

10x200m w/ full rest (3:30-4:30 walk). 31,29,29,28,28,28,28,28,28,28.