Taken from bb.com;
"Warm-up of cardio 10 mins.
Tri-set this:
Chin-ups (bodyweight)- 10 reps
Dips-(bodyweight) 10 reps
Squats (bodyweight, and your weight in lbs on your back)-10 reps
Rest 1-2 mins tops
Then do it again, droping one rep of each. i.e.:
chin-ups- 9 reps
dips-9 reps
squats-9 reps...