Directions middle of board. Set your timer for 20 seconds. The cardio always remains at 20 seconds each with 3 levels. The strength exercise goes from 1 full minute to 40 seconds and then finish through cardio only 1 last time before moving on. If one level seems too hard stick with the one before. This calls for a ladder but you can just do the footwork on the floor.
I did record this workout through zoom. Message me if you would like the link.