I think that your Friday workout shouldnt be rush in either, and you shouldnt jump from one exercice to the other well not to the point of pant pant pant puffing.

By training with high reps taking a minute between each exercice you can catch your breath.

I have read on BodyOpus that rushing true the Fiday workout will only get one to burn lactic acid and thats not the purpose of this workout.

I usually choose around 5 exercices

machine bench press
leg press
lat pulldown
lateral raise
triceps pressdown
bb curls

and thats it , i try to do around 5 loops at 20 reps each, this can take me around 1 hour wish i think is quit enought.

Has Lyle said how much glycogen can there be left after 3-4 days in ketosis?