Session 1-20 pulls at each level. Rest for 60s. Complete 8 sets.
Session 2-20 pulls at level 6. 1 press-up, 20 pulls, 2 press-ups and so on until you get 10 press-ups. Take the rest where you need it.
Session 3-30s on, 30s off at level 4,6 and 8. Rest for 60s. Complete 8 sets.
You can also use it as a finisher after upper body weight sessions, say do 100 pulls, 200 pulls etc, the combinations are endless!!!