Warm up:
Nose breath only
2 rounds:
200m run
10 squats
5 press ups

Every 7 min for 28 minutes (4 rounds)
400m run
21 x goblet squats
15 x dips
9 x burpees
200m run

Scaled:
Every 7 min for 28 minutes (4 rounds)
400m run
15 x goblet squats
9 x dips
6 x burpees
200m run