(There is no time limit for this workout – within reason.)
Load the bar with your body weight, and set the guards in the power cage (or use a spotter). Try to get as many reps as possible.
If you can’t bench your body weight, select a weight that will allow you to do somewhere between 5 and 10 reps with reasonable form.
Do not bounce the bar off your chest.
Any type of pull-ups may be used for this workout except jumping pull-ups. If you are using assistance (bands, gravitron), select assistance that will make you work for at least 5 reps and no more than 1o.