Day 1 Strength Train + Short Speed

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2 sets of core
x10
Brace
Bridge
Quadruped SL HE

4 sets of strength
Rear Foot Elevated Split Squat w/ 24kgs x5
Chinups w/ 20kgs x2-3
1A elevated pushups x5

12x150m w/ 3 min rest. 18-19 seconds per interval.