Upper Back

Cable Rows
170 x 5
180 x 5
190 x 5
200 x 5

Neutral Grip Pullups
BW x 10, 8, 9, 9 (very short rest periods)

Farmer's walk
2 trips down the hall and back (with I think 3 stops each)
I was afraid of my hand ripping open again but it didn't...yet.

Dumbbell Curls
40s x 10 per arm
45s x 6
40s x 6
40s x 6 forearms fried from farmers

Medicine ball abs
2 sets
My hand split open slightly while I was throwing the ball. wtf.
It was a small split but I put like 3 gallons of purell in it...