2/10:

 Jump Rope - 5 min @Z1 - mixed patterns (X-over, slalom hops, hip turns, high knee, etc)  much easier than last time, still have to take a couple of short breaks to complete 5min.
+
Row 5 min @Z1  1:52 pace at damper 3
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3 rounds, little rest:
Tricep/Lat Plank Stretch w/25lb bar - 60 sec still awful.  been using 35lb bar.  can get :50 from knees.
Skin the Cat Hang - 30 sec (Rd 1: 10 sec knuckles to roof, 10 sec neutral, 10 sec palm up; rd 2&3 - 30 sec palm up only)  rounds 2, and 3 much easier
Eagle Grip Dislocates - 10 reps (off box, heavily spotted. Make the movement smooth and pain free)  spotted with one foot of box behind bar
Bridge Leans - 10 reps + 10 sec hold last rep  notice improvement in range over last time
Jefferson Curls - 10 reps + 10 sec hold last rep ~45lb bar
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Airdyne 10 min @Z1  175cal.  My pace increased without me trying at approx. min 6.