Ohhh “Barbara”. Some volume can be accumulated here and this workout can make us sore if we aren’t accustomed to it. My suggestion is to look at how many rounds of “Cindy” you can do in 20 min and use that as a way to adjust the reps and control the overall volume if needed. Otherwise push the pace and see what those interval times can be on each one. Riding a bike or rowing super casual between those efforts can help with recovery between and possibly reduce soreness post workout.
Banded Lat Stretch 1 min/side
Couch Stretch 2 min/side