All you have to do is a shit-ton of push-up and pull-up supersets. Any questions?

• Pull-Ups: 20 sets of 5 reps.
• Push-Ups: 20 sets of 10 reps.

LINK TO GOOGLE SHEET TEMPLATE

Decrease Difficulty

• Reduce number of pull-ups/push-ups per set.
• Use band or chair-assist for pull-ups.
• Perform kneeling push-ups.

Increase Difficulty

• Perform loaded pull-ups.
• Utilize more difficult variations (i.e. wide grip pull-up).