Careful with those pullups. It's been a while.
If you can't do pullups, rig a cable pull-down with the weight at 6-8.
20 pushups is NO JOKE. Snake em if you've got to.
Watch yourself in the mirror during the squats. Get low. Keep your chest up.
400m run alt is 2 min of cardio.
Note the running alts. Is it impossible to run where you are? Use these alts.
Daily extras SHOULD make you sore.