Here is what I would do: set the following goals for this assistance work -
Chins x 20
Dips x 40
Push ups x 50
Hanging Leg Raise x 25 (slow, straight leg)
This is minimums you should strive to achieve. Along with 1 mile run, prowler work and a couple others, you should strive to bring up your relative strength AND your conditioning. You do this AND keep lifting heavy, you will be a beast. You take this stuff out and welcome to the fucked up land of Idiot Lifters that happen to populate 99% of internet. No experience, no strength, no balls, nothing.
Get a wide range of abilities and you will be 10000 times better off than the closet bulimics that call themselves experts. Speaking of bulimics, where are all of bulimic women? Remember when people cared?
Anyway, after you lift, do this simple circuit:
Chins or fat man rows
Push ups or dips
Swings or snatches
DB step ups or DB lunges or Hanging Leg Raises
Do this 5 times through, reps are up to you. Should take you no longer than 30 minutes. Get strong, get in shape.