I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:

Power Training - Strength Training (weeks 4-6)
Workout A1 (1 of 10)

1: Clean High Pull - 75t/3, 75t/3, 75t/3, 80t/3
2: Clean-grip Deadlift - 120t/6, 120t/4, 125t/3, 130t/2
3: Single-leg Romanian Deadlift - 55t/6, 55t/4, 55t/3, 55t/2
4: Push-ups (incline) - 6, 4, 3, 2
5: Bent-over Dumbbell Alternating Row - 40e/6, 40e/4, 42e/3, 45e/2
6: Push Press - 75t/6, 75t/4, 75t/3, 80t/2
7: Pullovers, alternating - 25e/6, 25e/4, 25e/3, 25e/2
8: Windshield Wipers - 8, 8, 8, 8
9: Four-point Plank - 30sec, 40sec, 45sec, 45sec

Total time: 70 mins
HR monitor: 370 cals, Max: 151(85%), Avg: 112 (63%)

This was a fun workout. What almost killed me were the push-ups. I’d call them decline push-ups, but the book calls them incline push-ups. It’s basically putting my feet up on the couch and doing them. I just figured with less actual numbers I had to make them harder. I’m also not sure that I went as low down with the push press, but I’ll work on that next time. They’re what were called Front Squat Push Press in NROL4W.

The only ones I really disliked were the windshield wipers. They kill my back so I grabbed a pillow for under it for the last three sets. The thick rubber mat I lift on isn’t really good for those kind of exercises, especially considering it’s on a ceramic tile floor. I should at a minimum borrow my mother’s yoga mat.