After your warm-up, choose a level that is right for you and go hard for 1 minute, you can adjust as you go if you feel like it’s too easy. Then drop the level down and let yourself recover while still keeping moving.
Warm-up:
-Level 6-7 x 3 mins
Work: 6 Rounds
-1 min fast (Levels 9-13)
-1 min easy (Level 5-7)