WOD

"Quad Rap"

By Lance Mosley

7/22/19

Mobility

Wrist Stretches

Couch Stretch

Strength

Week 1 Front Squats

5x8

WOD

AMRAP in 7 min

15 Cal Bike

10 Front Rack Lunges 65/95

AMRAP in 7 min

10 Cal Bike

50 Dubs

AMRAP in 7 min

15 Cal Row

10 Devil Press 20/30

AMRAP in 7 min

10 Cal Row

10 DB Squat Cleans 35/50

*REST 2 min after each

HWOD

*Same except 55/75; Singles;

Tips on the Devils Press