SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App which is free - search Tabata Timer in the App Store):

You will set the timer 3 different times - the first 20 minute EMOM, the X factor, then the second 20 minute EMOM:

20 minute EMOMs
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set "Exercise Interval" to 20 minutes
-Set "Rest Interval" to 1 minute
-Set "Number of Sets" to 1
-Set "Number of Cycles" to 1
-everything else can be set to zero

For X factor (in between EMOMs): change exercise interval to 1 minute, rest interval to 10 seconds, and number of sets to 8

Then, reset timer for your second 20 minute EMOM as above
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WARM-UP:
3 rounds: 10 step-up burpees or full burpees, 10 air squats, 10 lateral lunges

WORKOUT:
(Two 20-minute EMOMs with the X Factor in between, different exercises for even minutes and odd minutes)

1. Every minute on the minute for 20 minutes, perform the following and rest the remainder of the minute:
Even minutes: 10 push-ups + 10 burpees
Odd minutes: 10 dumbbell squats + 10 jump squats

THEN - do your X factor:
4 times through each, 60 seconds on, 10 seconds off:
Plank hold
Mini crunch

THEN -

2. Every minute on the minute for 20 minutes, perform the following and rest the remainder of the minute:
Even minutes: 10 lateral lunges + 10 jumping jacks
Odd minutes: 10 plank with shoulder tap + 10 plank jacks

X FACTOR: listed above, performed in between the two 20 minute EMOMs

COOL DOWN:
Stretch legs (figure four, wide-legged forward fold, quad stretch) and arms (right and left arm across your body, tricep stretch)