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 "Rest Interval" to 7 minutes (this will be your 7 minute AMRAP)
-Set "Number of Sets" to 1
-Set "Number of Cycles" to 1
-all other metrics can be set to zero

When done with the first set of exercises, take a break and then reset the timer for your second set of exercises
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WARM-UP:
3 rounds: 10 air squats, 10 good mornings, 10 high plank shoulder taps

WORKOUT:
(2 rounds: 15 minute EMOM (3 times through 5 exercises) + a 7 minute AMRAP)

1. EMOM: 3 times through (15 minutes total):
20 squat high pull to squat single arm press (right)
20 squat high pull to squat single arm press (left)
16 curtsy lunge with knee lift (right)
16 curtsy lunge with knee lift (left)
45 second low squat hold

THEN after 3 rounds: 7 minute AMRAP
20 alternating snatches
16 lunge hops (right)
16 lunge hops (left)
20 low squat + heel lift

*take a break*

2. EMOM: 3 times through (15 minutes total):
20 rainbows
20 push ups
20 overhead alternating reverse lunges
20 back flies
45 second plank hold

THEN after 3 rounds: 7 minute AMRAP
10 burpees
20 lunge jumps
20 high plank shoulder taps

X FACTOR:
100 jump squats

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