Grab a big f$@#!ng bag of sand, rice or manure, and get the f$@# outside!
10 x Blackhawk burpees
10 x zercher squats with 25kg sandbag
10 x bear hug good-mornings with 25kg sandbag
10 x crunches
10 x push-ups
400m run with 25kg sandbag
Repeat 5 times