8/4- I've lost a day or two

but they were mostly biking/Ultimate days, I think.

about 6 miles bike in
about 3 miles bike out
DB Shoulder Press
25x10
25x9
25x9
30x8 (standing Push Press)

DB Shoulder Press Neutral Grip
20x10
20x10
20x9

Shoulder Shrug
95x3x10
Superset w/DB Lat Raise and DB Front Raise
10x3x10ea.

Chin Up
Some amount of struggling and 6 actual chin ups.

Plank
2min
Right sidex1min
Left sidex1min

Plank combo: Plankx30sec, 10 Mountain climbers, RS Plankx30sec, 10 MC, LS Plankx30sec, 10MC.
about 4 miles bike home