A1. Hand Stand Trap 3 Press; 8-10 x 5 sets; rest 30 seconds - Done. Can feel it a little in the elbow, but not painful. Rested 1min btw sets. 
A2. False Grip Ring Lock Off; 20 sec x 5 sets; rest 60 sec - Skipped b/c vertical upper pull has been making my elbow cranky. 
B. Banded Elbow Extensions; 15 reps x 5 sets; rest 60 seconds - Done. Really liking these. 
C. DB Bicep Curls; 12-15 reps x 4 sets; rest 90 seconds bw sets - 25# for 15 reps each set. 
D1. Elbow on Knee External Rotation; 8-10 reps x 5 sets; rest 20 sec - 12# for 10 reps each set. 
D2. Banded Ys; 10-12 reps x 5 sets; rest 20 sec - Done. 
D3. Bat Wing Rows; 8 reps + 2 sec pause each rep x 5 sets; rest 60 seconds - 25# each set. 
Love these scap routines. Makes my shoulders and elbows feel good!
+
Row 1k @ 1:58/500m pace
rest 30 seconds
x6 sets
(rest 3min bw sets 3-4)
Body was feeling good on this. Stayed well under pace each set. Breathing mechanics were dialed in today. Really think that the elevation/ventilation mask has been helping develop better breathing mechanics through diaphragm.