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!