At home wod
Mobility:
Sampson stretch
Calf bone saw
T-spine mash (do over arm of couch, if you don’t have a foam roller)
Warm up: 3x
12 stair steps
8 squats
2 TGU’s (I know you want to ask... what is that again?) Turkish Get Up
WOD:
Tabata round of:
Alternate -
Lunges
Jumping jacks
Then right into another Tabata round of:
Alternate -
Bicycles
Sit-ups
A Tabata set is 20 seconds of work and 10 seconds of rest, 8 sets makes up a round equaling 4 minutes.