BW: 201

Morning:

SQ: 1 x 100 x 25 kg
TM: 5 min @ 7.8 kph

SP: 1 x 50 x 22.5 kg
TM: 5 min @ 7.8 kph

Leg ext: 1 x 100 x 20 (plate)
TM: 5 min @ 7.8 kph

DB forward raise: 1 x 100 x 6 kg
TM: 5 min @ 7.8 kph

Afternoon

TM: 30 min @ 7.9 kph = 3.95 km