MOVE

WOD #1: Squats (Wendler 5-3-1) If you don't know what that is here's a link: jim-wendlers-theory-of-strength. Then, 10min AMRAP (as many reps as possible) of: 10 butterfly kicks, 10 air squats.
The feeling of sore cramped quads lasts for a few days if you've done this workout with the intensity that I know you have! After reaching 225lb. for my 95% 1rep max in the Wendler 5-3-1 and finishing out with 17rds of the 10min AMRAP I was feeling like . This is of coarse something that I hope you and I can improve on... but for now it'll have to do as a good benchmark.