2010-03-31

Warmup workout:
5 rounds for time:
5 pushups
10 sit-ups
15 step-ups (right leg) to box or bumper stack
30 second wall-squat hold

21:07
2:51; 3:50; 3:19; 5:58; 5:07

The step-ups got really hard by the end - i had to move to a shorter stack of weights from the smaller of the boxes. otherwise i was just doing most of the work by jumping with my left leg.

Workout:
5 sets:
3 pullup negatives (5-count)
3 ring dip negatives (5-count)
3 minute rest between sets on the pullup/dips

Cooldown
3 x 10-count holds of :
hamstring stretch (each leg)
wall-quad stretch (each leg)
wall adductor stretch

Plus anything you feel needs it.