Friday (Christmas Eve)

Warm up
5 min bike
Stretch

10 Good mornings, 15 kip swings, Cobra stretch, Banded hamstrings

stretch, calf stretch, Lat Stretch, Couch Stretch

Workout
Bike Erg Workout
2k Easy Warm Up
Workout:
2 x 2k w/2 minute rest
4 x 1k w/1 minute rest
8 x 500m w/0:45 rest
Then,
2k Easy Cool Down

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