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rowerfag
>>65982 excuse the friday as I am a rower... even if i can't be on the water i need to do something...
also remember to always warmup stretch and cooldown
without further adieu: Monday and wednesday(on a 150 meter stretch... of hill, preferably) sprint and walk back 5 times frogman (squat with a forward leap) and walk back 3 times lunges and walk back twice repeat for 1.5 hours... then run a half mile
50 pushups (or variant) 20 pullups or chinups anything you want to add (may I honestly suggest squats... not as a /fit/ joke but because i am a rower and we love the fuckers)
Tuesday and thursday run 3-10 miles work core (planks, situps, scullers *seated with arms out to sides and legs in, put legs out in front and bring arms arms to opposite side*, crunches, yess and nos *neck workout... hold head an inch off ground and nod or shake head 100 or more times*, whatever other core stuff you can think of...) make it last at least 2 hours total with running and core
friday - i'd say hop on an erg, but the HORRIBLE form of most people on an erg tells me to tell you to avoid them.... probably just repeat monday/wednesday or come up with your own thing
saturday and sunday rest
enjoy your pasta
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