6/24/14 1rm BS

Day 1

A. Back Squat 1RM for day

345 ( back was tight) 

     Rest 7:00

     Back Squat 85% of 1RM for max reps

275 x 9

B. EMOM 4

    :20 Unbroken Pull Ups

12,18,18,9

C. Row 1000m  (85%)

     Max Plank Hold on Rings w/elevated feet

     Rest 1:00

     x 4

:57 1:07, 1:04, :59

D. Glute Hamstring Raises (GHR) 5 x 5