July 4 to July 6

July 6 - at lake, so minimal equipment.
Super set-
3 sets 8-12
Back Squat - 225 x 12 x 3 sets.  Up 10# and a few reps from last time.  Rest ~20s
HSPU - didn't have DB so subbed HSPU - did 8 per set, first few strict. HSPU were tough after the BS because midline was fatigued. 

rest 90s

Super set
3 sets 12-14
Barbell Walking lunges - 145,155,155x12.  Up a bit in weight from last time. Both times I have done these as Front rack. Rest 20s
Shrugs - large water jug in each hand x 20 reps.
rest 90s 

Super set
3 sets12-15
DB Side lateral raise - 10#/h x 12 reps per set.
Upright Row - used penally row again 85# x 12 for 3 sets

Ab circuit - 12-15 reps x 3 movements.
July 5- rest

July 4,
Run 30s @ 90%
rest 60s
x 12 sets.