Wakanda 12/10
Q Moana
Pax Stark, Woodstock, Rudy, lonzo and Lyman
20 SSH warm up

Emom 3 pull ups or chin ups
Each group is a 9 minute round, as many rounds as possible. Each group has an Xplosive, static and dynamic movement.

G1
Plyo Merkins 10rps OTE
Al gore 20 count
Frog kicks 10 reps
G2
Box jumps 10 ote
Plank 20 count
Incline / decline Merkins 10
G3
Bbsu w/ side hits and front hits 15 reps ote
Low hold merkin 20 count
Bonnie Blair’s
G4
10 burpees ——> 10 rocket jumps

COT