A1. Weighted Ring Row @ 21x1; 6 reps + 8 sec Lockoff x 5 sets; rest 60 seconds - Done. Used a 25# vest.  
A2. Shoulder Extension Stretch; 60 seconds x 5 sets; rest 60 seconds - Done. Pecs, ant. shoulder capsule, and lat feel great! 
B1. Bent Over Barbell Row; 6 reps x 4 sec Hold at top on last rep x 5 sets; rest 60 seconds - 115#, 115, 115, 125, 125. Tried to keep bar pinned against chest. 
B2. Elbows on Bench Lat Stretch/T EXT; 60 seconds x 5 sets; rest 60 seconds https://www.youtube.com/watch?v=5rY9ySQwiYk - Done. 
C1. Band resisted partial pistols to bench; 3 slow controlled reps x5/side; rest 1 min
C2. Side to side cossack squats; 6 slow controlled reps per side x5; rest 1 min(only go to your end range, no pain)
C3. Band Assisted Shrimp Squats @ 5111 tempo; 5 reps/leg x 5 sets; rest 1min bw legs - Completed C1-3. Knee and hip felt good!