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

Power Training - Strength Training (weeks 10-12)
Workout A2 (3 of 10)

1: Clean High Pull - 65t/3, 65t/3, 65t/3, 65t/3
2: Clean-Grip Deadlift - 115t/5, 165t/3, 185t/2, 205t/1
3: Single-leg Supine Hip Extension - 5, 3, 2, 1
4: Push-ups (incline) - 5, 3, 2, 1
5: Two-point Dumbbell Row with Twist - 30e/5, 30e/3, 30e/2, 30e/1
6: Shoulder Press - 65t/5, 65t/3, 65t/2, 65t/1
7: Chin-ups (band assisted, attempts) - 5, 3, 2, 1
8: Cable Woodchop - 8, 8, 8, 8
9: Four-point Plank - 45sec, 45sec, 45sec, 45sec

Total time: 70 mins
HR monitor: 305 cals, Max: 132 (75%), Avg: 101 (57%)

So I decided to play around with the max deadlifts today. I probably could have done a little more than 205 (not much though), but with lots more to do I decided that was enough. The one thing that I noticed today was that I never really pushed up the heart rate today. I’m not sure why, but it’s just an observation.