0:00 – 8-15  Cal Row
1:00 – 6-8 strict Knees to Elbow
2:00 – 3-8 HSPU

You should have at least :20 sec in each min to rest. So if you feel these numbers are too high, lower the volume a bit.

Alpha – as written
Bravo – HSPU to abmat or feet on a box, Hanging knee to chest
Charlie – Overhead Press, Hanging knee tucks
Delta – DB overhead press, V-Ups