Thursday-151008

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Warmup: 3 sets- 10 band pull Aparts, 10 Pushups, 10 zombie walks, 30 sec static hanging hold

Skill: EMOM x 16 min
-Odd: 3-6 Muscleups
-Even: 3-6 Strict HSPU

Conditioning: 2 Rounds for time
-500m row
-25 Burpee Over Rower

Mobility:
-2 min anchored t-spine
-2 min barbell hamstring smash each side