4 rounds:

150m row (arms only)
15 BB biceps curls 45/65
150m row (arms only)
15 high band curls M/H
150m row (arms only)
15 DB bent row 15/20 ea. 

Post "done" to comments.

Daily Extras - 3 supersets of:

50 stab crunches
50 stab back ext.

Workout Notes:

  1. Did a bunch of pushing yesterday. Needed some pulling today. See how it works? 
  2. Rower resistance should be lowered. Setting 3-4 is best.
  3. Not in a hurry today. Stay busy, but off the clock.
  4. Use SLOW speed (2-0-2-0) for all work reps. 
  5. Feel the burn.

Some people just want to watch the world burn! :)