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 1 minute 30 seconds
-Set "Rest Interval" to 0 seconds
-Set "Number of Sets" to 10
-Set "Recovery Interval" to 1 minute (this will be for the 1 minute squat hold, plank hold, and mountain climbers)
-Set "Number of Cycles" to 1
-Set "Cool Down" to 0 seconds
-All other metrics can be set to zero

*Reset timer for round 2 and round 3
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WARM-UP:
3 rounds: 8 push ups, 8 step up 1/2 burpees, 8 air squats

WORKOUT:
(Every 90 seconds, 10 times through each)

1) every 90 seconds for 10 rounds:
14 deadlifts
14 front squat
14 horse squat to overhead press
THEN, after the 10th round: 1 minute squat hold

2) every 90 seconds for 10 rounds:
14 push-ups
14 half burpees
14 strict press
THEN, after the 10th round: 1 minute plank hold (any variation)

3) every 90 seconds for 10 rounds:
10 tricep dip to toe tap (OR 15 tricep extension or overhead tricep)
20 bicycle twists
10 tibetan roll ups (OR 20 squat jumps)
THEN, after 10 rounds: 1 minute mountain climbers

X FACTOR:
100 bicycle twists

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