MONDAY MORNING WAKE UP:
the 50 X 25
This one is set up so that when you're on a rep count of 50, that is your active rest/cardio. A little something to get that heart rate up there.
Then take the time you need to recover.
Then you will hit a rep of 25 and this your exercise to work the muscles.
This can be done in the home or gym. It can also be done with bodyweight or weights. If using weight, use on all the lower body exercises.