This one was about a 3.5 difficulty rating for me but this stuff is really important and will help with your back flexibility, footwork and defense. To enhance it and bring up the intensity make sure to really stay on the toes the whole time. Also, evade with purpose like someone is really trying to punch you. If you are comfortable add some intercepting punches while you evade. Move around your area more than i do in the video. Also, that extra round of shadow boxing with just the defense will really add to this. Happy training guys.