There's a confusion here.
First this got posted on an old thread, then I cut it loose, and replied to it, and now I discover it here too, with an added comment at the bottom.
Not trying to sound nouty, but this might cause confusion, you posting similar material more than once.
If you repost the second of your posts here, onto the first post I just replied to, I can scrub this one, as the first part of this is the same as that.
Makes sense to tag your reworked workout onto the other thread, rather than have two concurrent threads, of identical source material