Worked out in the yard for a few hours as warmup, then....

LC:
5 mins @ 2x24kg; 6 rpm = 30 reps
...5 mins rest...
5 mins @ 2x24kg; 6 rpm = 30 reps

Press:
2x15 @ 12kg

Jog/Walk:
1.5 miles brisk pace

Stretched and done.