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Didn't post exactly how I meant hopefully someone can make sense of it.

10 reps to start with proper weight Repeat 3x (40-50min) Finish with 4th round back squat -Back squats -Seated rows on the floor -Inverted rows -Triceps with the handle -Crossovers Repeat 3x (45-50min) -Squats with jumps barbell -Leg jumps -Seated rows with cables seated position mid air...