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@glossdot Sprints 10x10 Circuit training Emom Or workout for time All of these are hiit and can be done anywhere You can find a hundreds of different plans based on what equipment you have online.

@lmms I would rather Play in oncoming traffic.

@freak_accident If you are looking for size and strength weights are 100 percent the way to go. Standing tri press ( French press) Pushdowns Kickbacks ( Bodyweight bench dips) Ez bar curls Hammer curls Preacher curls ( Bodyweight ring curls) Tri's you can get away with with bodyweight...

@cricketts I can't help you with measurements but if you want something thick and lasts forever check out your hardware store and look for steel plumbing pipes. You can connect them together and get the ends that screw in and bolt into whatever you want. They last forever and can hold more...