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@amkerman The strength work is the real workout; it consists of three, 2 exercise sessions. This is a much easier to see reference. You should also REALLY do the stretching and skill work; it can be done daily depending on your fitness level. I am a lurker over there and have started with this...

@amkerman If you are following their bodyweight fitness routine, it is much more than just those four exercises. You should look at their recommended routine.