100 min
1.Warm up & prep. for ATQ #3
A. Mobility + breathing for 10 min
B. Ergs for 3 + 2 + 2 + 1 min
C. Movement prep: bfb + pull ups
D. DL prep: 35 45 65 kg
E. 1 set of: 5 DL 45 kg + 6 bfb + 5 pull up + 6 bfb + 5 DL 65 kg

2.ATQ #4
A. FT:
20 DL 45 kg
20 BFB
10 pull up
20 BFB
20 DL 65 kg
Result: 3.58

3.Cool down
A. 30 min easy bike
B. 3 sets of:
10 jefferson curls
90 s. banded spinal decompression