EMOMs and more EMOMs… Papa John WOD

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 EMOM
Odd: 5 Deadlifts
Even: 10 Box Jumps

then rest 3:00

10-minute EMOM
Odd: 12 Goblet Squat
Even: 6-8 Burpees

then rest 3:00

10-minute EMOM
Odd: 20 Hollow Rocks
Even: 30 Double Unders (60 singles)

Then rest 3:00 (time permitting)

5 Min Plank Challenge (rest when necessary)