A1. Feet elevated back bridge hold; 20 seconds x4; rest 40 sec - Used a 12" box. Upper back mobility is feeling more mobile. 
A2. Standing band (or crossover symmetry) straight arm lat pull downs - Used 50# band tension. 
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
B1. FLR on rings in full external rotation; 25 seconds x4; rest 2 min - Ended up doing 60 sec each set. Wanted to work midline more today. 
B2. Bent arm 90 degree isometric rope hang; 25 seconds x4; rest 2 min - Done. Elbow felt achy. Did each set on both side. Top arm at 90 and bottom hand at elbow, then switched per set. 
+
4 Sets: 
Assault Bike 2min with an ascending build up every 20 seconds as follows: 
250 watts. 275 watts. 300 watts. 325 watts. 350 watts. 375 watts
Then, for Time (at 85-90% effort): 
12 Cal Row 
12 Heavy KB Swings 
12 Cal Assault Bike 
rest 4min bw each set 
*Note: each set the order of the implement will change after the build up as follows: 
Set 2 = Swings, Row, Bike 
Set 3 = Bike, Row, Swings
Set 4 = Swings Bike, Row 

Tried to stay relatively consistent 2:13, 2:09, 2:10, 2:10. Everything felt good on body. Third set was the hardest set. Legs got fatigued.