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

-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set "Exercise Interval" to 50 seconds
-Set "Rest Interval" to 10 seconds
-Set "Number of Sets" to 20
-Set "Recovery Interval" to 5 minutes (this will be for the 5 minute AMRAP)
-Set "Number of Cycles" to 1
-everything else can be set to zero

Take a break after you complete the top half of the board, then reset your timer and complete the bottom half.
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WARM-UP:
3 rounds: 10 air squats,10 lateral lunges, 8 push ups

WORKOUT:
(2 times through: 5 rounds of 50 seconds on and 10 seconds off 4 exercises + 5 minute AMRAP cardio)

1) 5 rounds, 50 seconds on and 10 seconds off:
Jump squats
Lateral lunge + upright row (right)
Lateral lunge + overhead press (left)
High-low thruster

THEN - 5 minute AMRAP: 30 high knees, 20 skaters, 10 burpees

*short break*

2) 5 rounds, 50 seconds on and 10 seconds off:
Push up to 1/2 burpee
Push press
Overhead tricep extension
Weighted pop squat

THEN - 5 minute AMRAP: 30 high knees, 20 skaters, 10 burpees

X FACTOR:
100 air squats

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