Heavy Cable Row + Behind the Neck Pull ups and One Arm Hammer Row

Afternoon

Warm up
A.) Cable row warm up sets

Work
A.) 3x10 Cable row - superset w/5 behind-the-neck pull ups
B.) 7's One armed hammer row
C.) 3x15 Bent over shoulder fly - superset w/:30 superman

Results
A.) 240/200/160/120/80/40 w/30 pull ups
B.) UB @ 70lbs/hand
C.) 20lbs/UB

Notes:
Only having 30 minutes a day to workout really forces me to find combinations that are completely filthy. The backs of my shoulder still feel it, but my erectors (thank god) suffered the worse from the bent over shoulder fly/superman combo.