A1. Weighted Ring Row @ 21x1; 6 reps + 8 sec Lockoff x 4 sets; rest 60 seconds - Used a 25# weight vest. 
A2. Shoulder Extension Stretch; 60 seconds x 4 sets; rest 60 seconds - Done. Felt great on scap, pecs and ant. delts. 
B1. Bent Over Barbell Row; 6 reps x 4 sec Hold at top on last rep x 4 sets; rest 60 seconds - Done. Used 115# each set. Trying to hold bar against chest last rep. 
B2. Elbows on Bench Lat Stretch/T EXT; 60 seconds x 4 sets; rest 60 seconds - https://www.youtube.com/watch?v=5rY9ySQwiYk - Done. One of my favorite stretches for shoulders. 
C1. Band resisted partial pistols to bench; 3 slow controlled reps x4/side; rest 1 min - Done. Knee had no pain. https://youtu.be/8ljGn6KrJgo
C2. Side to side cossack squats; 6 slow controlled reps per side x4; rest 1 min(only go to your end range, no pain) - Used a 35# kb each set. Feels good on groin. 
C3. Band Assisted Shrimp Squats @ 5111 tempo; 5 reps/leg x 4 sets; rest 1min bw legs - Done. https://youtu.be/ns5q9BD7JC4

 Hips and adductors were so sore today from sumo deadlifts the other day. Can't believe that surgery is coming up. Super nervous!