The goal is to do your set amount of reps in as short of time as possible. I'm starting at 180 reps and going to see how that goes. I will start off doing this twice a week, and see how it goes from there.
This workout contains 7 exercises.
1 - Pull Ups
With your palms facing away from you grab a straight bar and hang from the bar. Next pull yourself straight up keeping your body stiff, stop when your chin is above the bar. Slowly let yourself drop till your arms are fully extended.
Exercise Steps
2 - Deadlifts
Standing with feet shoulder width apart, bend at the hips to 90 degrees, grab onto straight bar shoulder width apart, ensure back is in proper technique. Extend legs to standing position.
Repeat
3 - Push Up
An all time no machine classic!
Exercise Steps
 | Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder width apart, feet together and parallel to each other. |
 | Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor and inhale as you bend your arms. Keep your head up and looking forward ahead of you. |
4 - Box Jumps
Repeat as many times as you can.
Exercise Steps
 | Standing infront steps or bench. |
 | Jump onto (with both feet) steps. |
 | Hopefully, you'll land on it ;) |
 | Stand up on the flat object in an erect position. Step down with one foot (alternate each time). |
5 - Floor Wipers
6 - Clean and Jerk
A great compound exercise to put size on fast :)
Exercise Steps
 | Starting in squat position hold olympic at below knee level. |
 | Quickly extend legs and flex elbows to bring olympic bar to shoulder level with palms facing away from body. |
 | Bending knees, give a small squat to achieve momentum to raise olympic bar above head. Keep spine in neutral position and arms extended. Repeat. |
7 - Pull Ups
With your palms facing away from you grab a straight bar and hang from the bar. Next pull yourself straight up keeping your body stiff, stop when your chin is above the bar. Slowly let yourself drop till your arms are fully extended.