Abbreviated training with weights & some cardio

DL 100kg: 6
DL 120kg: 5
DL 130kg: 5
DL 140kg: 3
DL 150kg: 1

Bench press 50kg: 3x 12 reps
Biceps curl 28kg: 4x 7 reps
Double kb snatch 2x16kg: 2x 10 reps
Triceps extensions: 3x 10reps

Easy jogging ca 4 km: between 70 and 80% of HRM