Once again we crafted a work out for 6:30pm that looked easy on paper but was terrible when you got down to it:

10-9-8-7-6-5-4-3-2-1
Goblet Squat Step-Ups (20 inch box)
Glute-Ham Developer Sit-Ups

To do Goblet Squat Step-Ups rack a 1.5 pood Kettlebell or dumbbell in the Goblet Squat position. Step up on the box with your right foot. Repeat with your left foot. This is one rep. If you do not have anything remotely close to a GHD substitute sit-ups.