SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App - search Tabata Timer in the App Store):

-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set “Warm up Interval” to 0 seconds
-Set "Exercise Interval" to 6 minutes
-Set "Rest Interval" to 1 miniute 30 seconds (this will be when you do your PUSH EXERCISE)
-Set "Number of Sets" to 2
-Set “Recovery Interval” to 15 seconds (time in between rounds)
-Set "Number of Cycles" to 3
-Set “Cooldown Interval” to 0
-everything else can be set to zero

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WARM-UP:
3 rounds: 10 air squats, 10 shoulder taps, 15 jumping jacks

WORKOUT:
(2 times through: 6 minute AMRAP + 90 second push, 3 Rounds)

6 minute AMRAP #1:
12 Thrusters
12 Curtsy lunge + twist (R)
12 Heisman hops (R)
90 sec push: Forearm plank knee drops

REPEAT AMRAP + PUSH, ON LEFT WHEN APPLICABLE

6 minute AMRAP #2:
12 Weighted burpees
12 Wide row + chest fly
14 (28) Mountain climbers
90 sec push: Lateral hop + jump back

6 minute AMRAP #3:
12 Renegade row + tricep kickback
12 Deadlifts
14 (28) High knees
90 sec push: Weighted deadbug

X FACTOR:
(Tabata, 20 seconds on, 10 seconds off)

8 rounds (4 minutes total): alternate sets between jump squats and high knees (4 sets of jump squats, 4 sets of high knees)

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