SETTING THE TIMER (smart phone timer):

Set your cell phone timer to 25 minutes - you'll perform the ladder for 20 minutes, and then go right into the 5 minute AMRAP for the remaining 5 minutes. Take a small break then reset the timer for round 2.
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WARM-UP:
3 ro...

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 "Exerci...

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 15 minutes (this will be your 3 rounds of EMOM)
-Set "R...