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Best back workout for me has been rock climbing (bouldering specifically) + neuro training deadlifts.

I'd definitely keep to doing HIIT post workout, but make sure you're getting some source of aminos throughout to prevent any sort of cardio induced muscle breakdown. A heavy and fast HIIT session...

I've always done double over hand, mixed grip just felt awkward to me. My heaviest deads were always overhand (no straps).

Imagine a workout so short and so intense that in the amount of time it takes you to prepare a TV dinner (which I don’t recommend consuming), you could have warmed up, worked out, and be cooling...