Did some mobility and soft tissue work on shoulders, upper back, pecs and forearm. 

A1. Single Arm Banded Shoulder/Scap Rotations; 15 reps/side x 4 sets; rest 30 seconds
A2. Single Arm Banded Pulldown to rotation; 10 reps/side x 4 sets; rest 30 seconds
A3. Scap Retraction Ring Row; 15 reps x 4 sets; rest 30 seconds - Done. Felt great. Traps have been feeling tight lately, so it felt good 
A1. Ring Row Lock off; 20 sec hold x 4 sets; rest 40 seconds
A2. Push-ups; 30 for time x 4 sets; rest 1:20 - Done. No elbow pain. Focusing on keeping forearms vertical and controlling movement through shoulders/upper back. Last set of push ups were tough. 26sec, 32, 39, 60.  
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30min Max Cal on Assault Bike
Really stoked to hit a PR on this! These endurance tests are one of my least favorites. Continuous and boring work. My struggle is staying focused the whole duration. My goal this time was to maintain mental acuity. Goal was to maintain 14cals/min. I front loaded the first 10min to give me some cushion if I fell off pace. Instead of holding a linear pace, I turned it into a 30sec interval to turn it into a game. Stuck to my plan and it ended up working smoothly, 421cals. Still think I can do better. There is some hold back with these nagging injuries.