BB Smash: Traps, Triceps, Forearms
Spiderman w/ Twist
12 Banded Strict Chest to Bar
10/10 Pike Leg Lift Over KB
15 GHD Hip Extensions (weighted if possible)
15 Hollow Hold Pulldowns
Rest half of the time you worked during the interval.
Start with a slow pace and increase your pace each round – you should be able to sustain the pace the whole duration of that interval.