A. BS - barefoot @32X1; 4-5x4; rest 3 min - 120 (5), 125 (5), 125 (5), 130 (5)
B. BTN step-ups - box just below knee height - L leg first, and only that much on R side @21X0; 8-10x3; rest 1 min b/t legs - 70 (10), 75 (10), 75 (10)
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 4 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 4 sets; rest 90 sec
5000m row MAP10 - HR range 100-105 bpm - every 5 min, get off for 3 strict DH2I on rings
Getting use to the long-term approach of this sort of training.