Warm-up: Run to the end of your street and back. Try to make it 800 meters or so. 20 one step squats, 5 Broad Jumps (land softly on your feet), 3 Inchworms
Strength: 5X5 BackSquats. If you have additional weights and a rack, work up to a weight where all 5 sets are the SAME weight.
If you are limited on weights or do not have a barbell, use a empty bar or dumbbell and perform 100 backsquats with the weight you have.
Stamina: 10 Sets: Sprint 3 Houses down, Walk Back
WOD: For time: (can be done with a dumbbell or if you have a barbell, use that)
Dumbbell Goblet Squat
Single Arm Dumbbell Power Clean (break up however you want)
Single Arm Dumbbell Push Press
Perform 30 Double Unders after each round (Sub: 30 Jumping Jacks)
Cool Down: 4 Sets: 10 V-ups