A1. Hand Stand Trap 3 Press; 8-10 x 4 sets; rest 30 seconds 
A2. False Grip Ring Lock Off; 20 sec x 4 sets; rest 60 sec 
B. Banded Elbow Extensions; 15 reps x 4 sets; rest 60 seconds 
C. DB Bicep Curls; 12-15 reps x 3 sets; rest 90 seconds bw sets 
D1. Elbow on Knee External Rotation; 8-10 reps x 4 sets; rest 20 sec 
D2. Banded Ys; 10-12 reps x 4 sets; rest 20 sec 
D3. Bat Wing Rows; 8 reps + 2 sec pause each rep x 4 sets; rest 60 seconds

Skipped out on today. Taking the day off to get my body to feel better. Mainly my right elbow. Don't know what I did to it. Been implementing more internal/external and thoracic ext. stretches pre/post workout. Rest and Stretches have been helping.