Between these two sequences, there are 10 positions. Go through each of them once a week, e.g., 2/day for 5 days.
The general consensus in the JSJ community is to do these two sequences plus three other sequences every day. This is quite time-consuming. It is fine if you only practice JSJ, but in the Survival Fitness Plan, there are many other things to consider.
Even doing the minimal amount described above is enough for you to get a good sense of your body energy. Also, you can spend more time on each point.
If you do find you want to spend more time on JSJ, instructions for the other three flows are here: