At Home Warmup
Get a good sweat/stretch on

Then:

10 pogo hops
5 box jumps -you can do this on a bench, couch, retaining wall, or even just do tuck jumps
x 3 rounds

At Home Workout

Strength Work
5 sets of lunges, reps dependent on weight

No equipment: 10 lunges/leg, last rep :10 hold in the split position
KB/DB 5-10 lunges/leg–enough to feel like you’re working but have a few reps left in the tank
Barbell-5 front or back rack lunges/leg, at about an 8/10 effort level weight wise.

No equipment version:

6 rounds for time
8 box jumps–you can do this on a bench, couch, retaining wall, or even just do tuck jumps
200 m run

KB/DB version

4 rounds for time
8 box jumps–you can do this on a bench, couch, retaining wall, or even just do tuck jumps.
16 russian kb swings/alternating db power cleans–these should be about :30 worth of swings/cleans
300m run

Barbell/Full gym Version
3 rounds for time
8 box jumps -you can do this on a bench, couch, retaining wall, or even just do tuck jumps
400 m run
:30 of power cleans–suggested RX about 8 reps @ 65-70% of your max.

Midline Madness
3×15 side bends/side (plate/kettlebell)

Extra Work–Strength Bias
We are going to be putting extra work up for people with access to more equipment, or who want to take this time to do some weakness work. Our strength work will focus on frequency over volume, and will be total body, it will be 3 days a week on M/W/F. The Engine bias will also be 3 days a week, and will be T/Th/Sa. 

3 sets of 5 reps, all at about 70% (use about 70% of your deadlift for RDLs)

Front Squat
Bench Press or Strict press, whichever you have room for
RDLs

After each lift, do 6 strict chinups