Elevated BB lunges
Every 2min x 6
3 R/L total 6
5 chin ups
build to a heavy 3 per leg
Lap 1- 3 sets
Lap 2- 2 sets
DB Bench or box Single arm rows
DB Bulgarian split squats
DB Bicep curls
Banded hip flexor leg lifts
Core: supine sprinter toe touches
Single extremity movements (split sets in half for building muscle)
Building muscle, pick a weight you find your failing point before the 35 seconds. Heavier weight lower reps.
For lean muscle mass, pick a way that your failure point is at 35 seconds. Lighter weight higher-reps.