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 "Warmup Interval" to 4 minutes (this will be your 4 minute AMRAP)
-Set "Exercise Interval" to 1 minute
-Set "Rest Interval" to 0
-Set "Number of Sets" to 7 (these will be your 7 EMOMs)
-Set "Number of Cycles" to 1

Everything else can be set to 0. After you complete the 7 minute EMOM, take a 30 second break and then restart the timer over again for sets 2, 3 and 4
_________________________________

WARM-UP:
3 rounds: 10 air squats, 10 good mornings, 10 step up 1/2 burpees

WORKOUT:
(4 times through: 4 minute AMRAP + 7 minute EMOM)

4 minute AMRAP:
40 high knees each side (= 80 total)
30 skaters
20 scissor squat jumps
10 1/2 burpees

THEN 7 minute EMOM:
1) 15 deadlift to thruster
2) 40 seesaw overhead press
3) 20 front squat
4) 15 deadlift to thruster
5) 20 narrow chest press
6) 20 pushups
7) 80 bicycle twists

*30 second break*

REPEAT 3 MORE TIMES FOR A TOTAL OF 4 ROUNDS

X FACTOR:
75 push ups

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