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 B1 (2 of 10)

1: One-arm Dumbbell Snatch - 47.5t/3, 47.5t/3, 47.5t/3, 50t/3
2: Bulgarian Split Squat - 55t/6, 55t/4, 55t/3, 55t/2
3: Supine Hip Extension - 6, 4, 3, 2
4: One-arm Dumbbell Incline Bench Press - 45e/6, 45e/4, 45e/3, 47.5e/2
5: Bent-over Row - 125t/6, 125t/4, 135t/3, 135t/2
6: Dumbbell Alternating Press - 32e/6, 32e/4, 35e/3, 35e/2
7: Pullovers, Barbell - 55t/6, 55t/4, 60t/3, 60t/2
8: Corkscrew - 22t/8, 22t/8, 25t/8, 25t/8
9: Four-point Plank - 30sec, 45sec, 45sec, 45sec

Total time: 70 mins
HR monitor: 361 cals, Max: 151 (85%), Avg: 110 (62%)

Well, not a bad workout. I finally managed to get that 50-lb dumbbell over my head. Although barely on the left side. I don’t plan to go up any higher with this movement (most I could do is another 2-lbs, then I’m out of weights). What I’ll aim for is better form and getting 50 pounds for all sets. I know on the left I couldn’t have done a fourth, so we’ll see how the next workout goes.