Conditioning Wave 2 Beyond 5/3/1

Rear delt machine 

33x35

33x35

26x25

Hammer curls 

10x10

17.5x8 for 3 sets 

Incline curls

7.5x12 for 5 sets 

Cable overhead extensions 

21x30

28 - 3 sets to failure ~10+ reps 

Standing db curls

10x12 for 3 sets 

Seated db triceps extension 

10x12 for 3 sets

Seated incline curls 

10x10 for 2 sets

Farmers Walks

5 sets of 20m to-and-fro

Averaging 24-25sec each