It’s been a lot of running this week. If your feet/legs/anything is fried, just switch it out for biking.
Remember, you have to do each couplet ONLY twice. Do it first with ex #1 in the :20 sec spot, then do it again with ex #2 in the 20 sec spot.
Try to minimize transition times. You'll need to keep equipment VERY close. If you let 5 seconds go by during the transition you'll waste a very high percentage of the benefits of this workout.