This should be very challenging for you! You can make it more so with heavy weights! Don't be afraid to lift heavy!!
Med Ball Slams. Standing in an upright position, arms over your head with med ball in your hands, throw the med ball down, as you are coming down you should be contracting your abs and lats, squat and catch the ball on the bounce. (DO NOT use a weighted ball...they bounce too much! It hurts...don't ask!)
Deadlift. In a deep squatting position grab the weighted bar, or whatever kind of weight you are using, weight in heels, upper body upright lift up with your glutes and quads, give your glutes a good squeeze at the top of the movement. Lift as much as much weight as possible, with good form.
Burpees. Chest to the floor, keep your feet together both on the jump out and the jump in. jump up at the top!
Let me know how you did!! Come on you CAN kick your own butt!!
Do not go where the path may lead; go instead where there is no path and leave a trail.~
Ralph Waldo Emerson