A1. Ring FLR w/ ext rotation bias; 30 sec x3; rest 1m
A2. False Grip Passive Hang w/ breathing; 30 sec x3; rest 1m (ribs/ pelvis tucked) - Completed A1-2. Did hang from rings. 
B1. Bottom of Ring Dip Support Hold; 20 sec x3, rest 1m
B2. False Grip ring to chest hold; 20 sec x3, rest 1m - Completed B1-2. Elbow was achy after each set of chest to ring holds. Gonna talk to Joe about doing some therapy on my elbow once we start rehab. Let me know your thoughts... 
C1. Single Arm Scapular Ring Row; 8-10 x1/arm, rest as needed - Done. Ended up doing 3 sets of 10. 
C2. Ring meathook w/ 1 foot on floor; 10 total x1 set (5/side) - Skipped. Didn't feel confident w/ this. 
+
Arms Only Assault
30 Seconds @ tough pace
rest 30 seconds
x10 sets

Done. Got pretty tough. Shoulders were feeling it the most. Hit 50 calories. https://youtu.be/MkD5dD5fAhU