Lifting and AD

 A1) Bench Press  3-3-3-3-3
A2) Weighted or PA Pullups
5x7
A3) KB Bent over Rows
10ea-10ea-10ea-10ea-10ea

Extra Work:
3 x :30 AirDyne/Assault Bike @ 100%, rest 2:00 between

Ride 1 - 29 calories
Ride 2 - 25 calories
Ride 3 - 23 calories

Did the work. Harder than anticipated.  Back of shoulder still not 100%.