I can feel yesterday's track workout. Unfortunately my low back is a little sore. I think it was the explosive acceleration sprints starting from a lying position. Today I needed to lift legs and some pushing and pulling movements decided to lift rather light, keeping the volume ultra low.
Single arm overhead static lunges
40kg x 8/8 x 3 sets 1 minute rest between sets
Pull ups (Bodyweight)
5/5 x 3 seconds pause on top x 3 sets / 1 minute rest between sets
24kg x 20 x 3 sets 1 minite rest between sets
Got the blood moving, felt much better after the workout.