“Trick or Treat” ….each athlete randomly selects their workout from out of a hat

Squats on 90 sec interval
Trick: 8 x 10
Treat: 8 x 2 (go as heavy as possible)

4 x 300m Run (on 3′ interval)
Trick: do it with a Medball
Treat: run it fast!

Deload Pushups, KB Swings, and Pullups (Trick does ascending 3, 6, 9, 12, 15, 18; Treat does descending 18, 15, 12, 9, 6, 3)

Both groups should get an equally good workout….if you’re in the treat group just make sure you push as hard as you can.
How much to eat to gain muscle without fat?