Well 2 months later and my rotar cuff is finally feeling fixed. Tried a nice light back session out today to test it out, main focus was on the muscle contraction and I didn't push myself too hard.
Bent over BB row: 25kgx10, 30kgx10, 35kgx10, 40kgx10
Deadstop one arm row: 16kgx10 (3 sets)
Face pulls: 20kgx10 (4 sets)
Wide grip cable row: 30kgx10 (4 sets)
Narrow grip underhand cable row: 60kgx10 (4 sets)