Day 1 Strength Train + Short Speed

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2 sets of core
x10
Brace
Bridge
Quadruped SL HE

4 sets of strength
1L Squat x5
Chinups w/ 12kgs x5
Pushups x5

10x200m w/ 3:30-4 min rest – 30,29,29,29,29,27,27,27,27,27.