A. BS - barefoot @32X1; 5-6x4; rest 3 min - 120 (6), 120 (6), 125 (5), 120 (6)...slow progress
B. BTN step-ups - box just below knee height - L leg first, and only that much on R side @21X0; 10-12x3; rest 1 min b/t legs - 65 (12), 65 (12), 70 (10)...still improving at this one
C1. split stretch - laying on back with bum to wall, feet up and knees locked against wall, take in deep belly breath while actively abducting legs for 5-8 sec, then deep exhale and relax into further stretch x 4 reps x 3 sets; rest 90 sec
C2. sit with legs out on floor - sit 4-6"" off ground to scale - press hands into ground with knees locked and pulse lifting legs high using hip flexors - It's the intention that counts!; 8 reps x 3 sets; rest 90 sec...noticably stronger this week
4500m row MAP10 - HR range 100-105 bpm - every 5 min, get off for 3 strict DH2I on rings...good
OK...long workout. Heart rate cap caused me to row a little easier than I had been...about 2:35-2:40 per 500m as opposed to 2:30 or below.