BW: 202

Morning:

SQ: 1 x 100 x 20 kg
TM: 5 min @ 7.6 kph

SP: 1 x 50 x 20 kg
TM: 5 min @ 7.6 kph

Leg ext: 1 x 100 x 15 (plate)
TM: 5 min @ 7.6 kph

DB forward raise: 1 x 100 x 5 kg

Afternoon:

TM: 5 min @ 7.6 kph = 3.8 km