Koda OKC

A1) 3×8 Strict Press (60-70%)
31X1 Tempo

A2) 3x 5 Nordic Hamstring Curls
plus 5 Poor Man Glute Hams

B) For Time (9:00 CAP)
400m Run
20 Bar Mus
400m Run
30 Strict HSPUs

Koda OKC

A) 25min AMRAP
35/25 Cal Row
35 WBS (20/14)
35 Russian KBS (70/53)
50/50m 1Arm Farmer’s Carry
***Rest from 10:00-15:00***

B) 4 sets
15 Chest Supported Rows
15 BB Curls
15 Straight Arm Lat Pulldowns

Koda OKC

A) 4 sets
ME Assault Bike RPMs
3-5 Strict Ring Inversions (or Spotted Strict K2E)

B) 5 Sets Every 4 min
14 Alt DB Step Ups
7 DB Thrusters
7 DB Squats