A. Floor Press; 8-10 reps x 4 sets; rest 90 seconds bw sets (only if you can do these with no pain) - 135# x8reps (across all sets). I couldn't tell if it was the pain or just tightness. I kept the weight light, slow and controlled. 
B1. Single Arm Banded Shoulder/Scap Rotations; 15 reps/side x 3 sets; rest 30 seconds 
B2. Single Arm Banded Pulldown to rotation; 10 reps/side x 3 sets; rest 30 seconds 
B3. Scap Retraction Ring Row; 15 reps x 3 sets; rest 30 seconds 
Completed B1-3. C1. Ring Row Lock off; 20 sec hold x 3 sets; rest 40 seconds - Done. Focused on keeping upper back tight. No elbow pain. 
C2. Push-ups; 30 for time x 3 sets; rest 1:20 - 28sec, 26, 38. First two sets were UB and last set I broke 24/6. No elbow pain. 
+
Assault 10 sec @ 1200 watts 
rest 1min 
x30 sets 
*if you fail to reach 1200 watts, notate which set, rest 3min then continue to completion 
Failed to reach watts at set 23 and 30. My legs were on fire. Feel like this has improved a lot. Was surprised how long I was able to maintain.