Warm-Up
Every 45 seconds for 3 Rounds
30 seconds: single under(tall slow and deliberate), :15 seconds rest
30 seconds: Flutter Kick : 15 seconds rest
30 seconds: Burpee :15 seconds rest

Conditioning
"Emily"
10 Rounds for time
30 double Unders
15 Pull-Ups
30 Air Squats
100 Meter Run
Rest 2 Minutes
MAKE SURE YOUR HANDS ARE READY TO GO. SHAVE THEM CALLUSES DOWN.