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Anonymous
did OP get all of that?
btw, that routine was one of the days for 'hell week' which was our coaches way of reconditioning us for head races after the sprints season (rowing)
you do that MWF a 10 mile run on T on Th get a stationary bike and use a slightly higher resistancethan you would normally do the following in order for 5 minutes each bike, normal pushups, bike, situps, bike, squats, bike, iron chair, bike, left leg stationary lunge (broken leg stance), bike, right leg stationary lunge (broken leg stance)
a week of this will be awesome for your stamina
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