Can you complete the fitness test for first class? The program is flexible, so if you decide to start with basic and find it too easy, you can start doing the first class program instead. I just finished basic and can do all the fitness test items except the pushups, so I'll start first class and modify the push ups to my ability level instead of doing the whole basic program again.

There's also a forum at marklauren.com with more info and faqs.

If you have a smart phone and 2$, there's also an app that takes you through the programs and does the set timing and rep counting for you (to a degree, lol). The android version is more flexible since it allows you to decide when to go up or down in ladders, but I think both are a really good value (and much more portable than the book!).

Like the others said, when doing ladders you rest REST for the same amount of time it took you to do the previous reps. Especially when doing hyperextensions, I'd use that rest to get up and get some blood flowing out of your head. I know I get intense headaches if I stay down on the mat for the whole 7 mins. Start with basic, if it's too easy after the first week switch to 1st class (the exercises are sensibly the same but in a tougher variation). Choose what you want to stick with from there

Haha that's actually pretty good, my first time around I don't think I even got to 4 dips in a row, and that's with knees bent quite a bit!