SETTING THE TIMER (smartphone timer or stopwatch):

Set your timer or stopwatch for 6 minutes for the first part of the round. After six minutes, work through your cardio work with no timer (20 squat jumps + 20 plank jacks, three times through). Then, set your timer or stopwatch for 4 minutes and work through the last part of the round. Repeat 3 times.

WARM-UP:
3 rounds: 15 jumping jacks, 10 air squats, 10 reverse lunges

WORKOUT:
(3 rounds: 6 minute AMRAP, cardio burst + 4 minute AMRAP)

Round 1
6 minute AMRAP: 14 thruster, 14 push up, 14 weighted sit up
Then, 3 sets: 20 squat jumps + 20 plank jacks
Then, 4 minute AMRAP: 10 thruster, 10 push up, 10 weighted sit up

*1 minute break*

Round 2
6 minute AMRAP: 14 alternating snatch, 14 deadlift, 14 oblique dips (7 on right then 7 on left)
Then, 3 sets: 20 squat jumps + 20 plank jacks
Then, 4 minute AMRAP: 10 alternating snatch, 10 deadlift, 10 oblique dips (5 right then 5 left)

*1 minute break*

Round 3
6 minute AMRAP: 14 front squat, 14 strict press, 14 curtsy lunge
Then, 3 sets: 20 squat jumps + 20 plank jacks
Then, 4 minute AMRAP: 10 front squat, 10 strict press, 10 curtsy lunge

X FACTOR:
30 burpees

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