For 7:00 work through the following movements
Single Undedrs -->Double Unders
15 Rounds for Time with a 33:00 Time-Cap
Run (morning and evening classes will need lighted device)
*Find a good consistent pace that you can hold onto for the duration of the workout. Rounds should be around 2:00 per round
On a 2:15 loop
Incline Barbell Bench
Just do the BB Incline Bench!