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
-Set "Rest Interval" to 0
-Set "Number of Sets" to 15
-Set "Number of Cycles" to 1

Everything else can be set to 0. Give yourself at least 10 seconds rest in each minute even if you don't complete the exercises. Reset this timer for EMOM #2.

*for the X factor, set up the timer this way: exercise interval at 30 seconds, rest interval at 10 seconds, number of sets stays at 15 (for 5 times through 3 exercises)
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WARM-UP:
3 rounds: 10 air squats, 10 step up burpees, 10 push ups

WORKOUT:
(2 separate 15 minute EMOMs (every minute on the minute)

1. Every minute on the minute, 15 times through:
10 deadlifts
10 sumo squats
3 inchworms

2. Every minute on the minute, 15 times through:
10 narrow rows
10 reverse flies
3 burpees

X FACTOR:
5 rounds through, 30 seconds on 10 seconds off each exercise:
Push-ups
Bicep curls
Tricep extensions

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