Rack up the volume its meet prep time. Put in those extra reps. Your going to them on the grind.
Upper back.
- Pull UPS to start 4 sets till failure ( got 11 first set!!)
- Wide late pull downs 4x12
- Single arm cable row 4x10
- t-bar row light 3x20
- Cable reverse fly 3x20
Abs work:
- Heavy Russian twist 3x20
- Leg raises 3x15
20min bike cardio