A1. Push-ups; 20 reps x 5 sets; rest 1min (slow and controlled) 
A2. Banded Face Pulls; 15 reps x 5 sets; rest 1min 
Completed. No elbow pain. Like the face pulls, scap and shoulder movement felt great after finishing. B1. Banded Neutral Grip "V" - 4 x 15; RAN (making v with arms while resisting band tension) 
B2. Banded Neutral Grip "W" - 4 x 15; RAN (same thing as above with bent arms)
B3. Banded Single-arm External Rotations - 4 x 15; RAN
B4. Scap Push-ups - 4 x 15; RAN
Great scap routine!+
Assault 10 Seconds @ 95% effort 
Assault 50 Seconds @ easy pace 
x7 
rest 3min 
x4 total sets 
Honestly did not want to do this today. Glad I did it and got through it. Was averaging 1100-1200 watts each set. 

1. Energy level - 7/10
2. Hours of sleep - 8hrs
3. Muscle soreness - 3/10 
4. General satisfaction with training- 7/10