As many rounds as you can do in 30 minutes of:

30 push ups

60 medicine ball chest pass (to partner, total)

20 second "L" hold on pull up bar, reverse grip (ellbow angle should be at 90 degrees)

20 DBall max curl tosses

20 weighted plank rows, alternating arms

30 kettle bell curls, alternating arms

Make arrangements for your significant other or roommate to wash your hair foryou tomorrow, 'cause you won't be lifting your arms!