Meso cycle 1 for the HP program has two strength workouts each week.

Each starts with a 15 to 20 minute warmup: ride your bike to the gym, use the treadmill or rowing machine, whatever works. The mobility warmup routine is next, followed by the day 1 or day 2 exercises.

The detailed workout is in the attached documents. The youtube playlists show how to do the exercises correctly.

SLN-Masters MESO 1  Exercise Cheatsheet

Youtube playlists: Mobility Warmup, Meso 1, Day 1, Meso 1, Day 2

If some of these exercises are too hard or too easy, here are the first of the videos on progressions.