Great questions! Thank you. This week you are just doing one set of each exercise for thirty seconds with thirty to sixty seconds rest between exercises. You can find more info described here.
The sheet I used has four sets for anyone advanced in their training or as you add more sets if desired this month. Not everyone will be doing the same work. The first box under each set is to record the number of reps or time you completed and the second box under each set is to record any weight you might have used.
Keep the questions coming! Thank you.