"I think everyone should experience defeat at least once during their career. You learn a lot from it."
- Lou Holtz

The Iron Mind weight bench, "Vulcan rack", and "Pillars of Power" is a perfect platform for your home gym. We use them. World Champions have been raised on this stuff.
http://www2.mailordercentral.com/ironmind/


50 Sit-ups
Barbell "Thruster" 15 reps
20 Pull-ups
Barbell "Thruster" 12 reps
15 Pull-ups
Barbell "Thruster" 9 reps
10 Pull-ups
50 Sit-ups

Notes:

1. Increase load with each set of Thrusters.
2. This is a fifteen minute workout.
3. A "Thruster" is a deep front squat/push-press combo (where have you been?).
3. Nice.