Conditioning Wave 2 Week 3 Beyond 5/3/1

Shoulder band dislocations x 10 for 2

7.5 rear delt flys x 12

Feeder workout 

Machine Flys

19x100

12x50

Rear Delt Machine Flys

33x35 for 3 sets 

Ez bar curls

10x10

30x8

35x8

35x6

Incline Curls

7.5x12 for 5 sets

Cable triceps extensions

21x30

28x15

28x12

28x12

Standing db curls 

10x12 for 3 sets 

Seated overhead triceps extensions 

12.5x12 for 3 sets