Warm-Up

3 Sets:

5 Cal Bike or Row
20 Mountain Climbers
15 Air Squats

WOD

Every 7 Minutes for 28 Minutes (4 Sets):

Row 500 Meters or Bike 20 Calories
15 Medicine Ball Sit-Ups 20/14
100 Meter Farmers Carry 70/53

Score = Slowest Set
Scale to a weight/distance that will allow for at least 1 minute rest between sets