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 9 minutes
-Set "Rest Interval" to 1 minute (this will be for burpees)
-Set "Number of Sets" to 1
-Set “Recovery Interval” to 4 minutes (this will be your 4 min AMRAP)
-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 inchworms, 10 high knees (each side)

WORKOUT:
(3 rounds: 9 min AMRAP, 1 minute burpees, 4 min AMRAP)

ROUND 1:
9 min AMRAP: 20 single leg deadlifts (10 each leg), 20 squat hop to lunge hop, 20 half squats
THEN 1 minute burpees
THEN 4 minute AMRAP of the above exercises (20 single leg deadlifts, 20 squat hop to lunge hop, 20 half squats)

ROUND 2:
9 min AMRAP: 10 chaturanga push-ups, 10 side shuffles, 20 tricep dip to toe tap
THEN 1 minute burpees
THEN 4 minute AMRAP of the above exercises (10 chaturanga push-ups, 10 side shuffles, 20 tricep dip to toe tap)

ROUND 3:
9 min AMRAP: 30 plank hops, 30 weight to toes, 30 V ups
THEN 1 minute burpees
THEN 4 minute AMRAP of the above exercises (30 plank hops, 30 weight to toes, 30 V ups)

X FACTOR:
50 air squats

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