Soft Bricked Phone Help!

Hey all, new Android user here. I just rooted my device with no problems, but it dies and I recharge it, but it just goes to the "samsung" screen, and will vibrate 3 times quickly followed by another about 1/2-1 second later, then repeat every ~15-20 seconds. I am able to run it in ODIN (download) mode. I was told I need a new rom/firmware, can someone show me how to do this without ruining my device? I didn't save a backup because I assumed I would have no problems :(
I have had 0 problems before this, and even after root I didn't experience a problem.

Model: SM_G530T

FYI I am a mac user so have downloads be .dmg's.

Thanks in advance! If you need more info, tell me!