when you look at it its really complicated to see whats going on but when you do it yourself and feel whats going on thats when you realize and then later on when you sit down and think about it in detail and break it down, it all begins to make sense, these are just a few things ive used myself training with scrap but my favourite ones arent in there i think theyre a bit easier to understand but they are pure genious, ive stopped the usual burpees, pushclaps, squat jumps and power lifts i used to do about 5 months bak and replaced it completely with this sort of work and i can definently say im a hell of a lot faster and stronger for it