12/8

A.  Ring rows, 5,5,5,5; rest 1 min

Did this. No problems. 

B.  Bicep curls, 10 alteratingx2; rest 1:30 *obviously don't do if these hurt

Did this. 12#. Right arm much weaker. 

+

Assault bike 2k (there is an option for this on the assault bikes, it would be 2.0)

40 ab mat sit ups

Assault bike 2k

Did this. 

2k Assault bike: 3:56

40 sit ups: 1:18 (includes transition)

2k Assualt bike: 3:59

Total time: 9:13

Shoulder strengthening stuff immediately after.