EMOMs and more EMOMs… Papa John

Active Warm Up
300m Run/Row
10 Pull Ups
20 Lateral Lunges (10 each side)
20 Walking Lunges (10 each side)
20 DB Shoulder Press

then THE WORK…EMOM
10-minute AMRAP
Odd: 5 Back Squats
Even: 5 Deadlifts

then rest 3:00

10-minute AMRAP
Odd: 12 Goblet Squat
Even: 6-8 Burpees Over Barbell/Wall Ball

then rest 3:00
10-minute AMRAP
Odd: Hollow Rocks
Even: 30 Double Unders

Then rest 3:00 (time permitting)
5 Min Plank Challenge (rest when necessary)