Rack up the volume its meet prep time. Put in those extra reps. Your going to them on the grind.

Upper back.

  1. Pull UPS to start 4 sets till failure ( got 11 first set!!)
  2. Wide late pull downs 4x12
  3. Single arm cable row 4x10
  4. t-bar row light 3x20
  5. Cable reverse fly 3x20

Abs work:

  • Heavy Russian twist 3x20
  • Leg raises 3x15

20min bike cardio