Every 90 sec x 4 Sets (36mins)
1: 10 Push Press @ 30x1 Tempo
2: 20 Renegade Rows (L+R=2)
3: 60 sec Row or Bike @ 85% of Aerobic Pace
4: 8-10 Banded Strict Chin Ups @ 30x1 Tempo
5: 10-15 Def. Hand Release Push Ups @ 30x1 Tempo
6: 60 sec Row or Bike @ 85% of Aerobic Pace

-1 Movement per 90 sec interval.
-You should be able t finish the movement with 30 seconds to spare to account for transition.
-Build small each set on the Push Press (light-moderate)
-Maintain the tempos on all the movements!
-Chin up grip is supinated
-Make sure the band goes across the squat rack, not the top of the bar.

Tempo
Digit 1 Represents the Eccentric
Digit 2 Represents the Isometric Bottom
Digit 3 Represents the Concentric (sometimes its an "X")
Digit 4 Represents the Isometric Top

Duration: Long

Feel: Control: Remain present during the whole workout.
You should be able to walk away and only be just slightly out of breath.
Your lung capacity should dictate your pace.

Pacing: Sustain: Focus on repeatability, staying present in the workout at all times.