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 5 minutes
-Set "Rest Interval" to 90 seconds
-Set "Number of Sets" to 1
-Set "Recovery Interval" to 15 seconds
-Set "Number of Cycles" to 7
-everything else can be set to zero
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WARM-UP:
3 rounds: 10 air squats, 10 push-ups, 10 alternating reverse lunges

WORKOUT:
(5 minute AMRAP + 90 second combo)

1.
5 minutes: 12 single arm snatch (right) + 12 squat to overhead press (right)
Then: 90 second combo

2.
5 minutes: 12 single arm snatch (left) + 12 squat to overhead press (left)
Then: 90 second combo

3,
5 minutes: 12 sweight tap to half burpee + 12 push-ups
Then: 90 second combo

4.
5 minutes: 16 alternating hovering lunges + 16 squat pulse to stand
Then: 90 second combo

5.
5 minutes: 12 touchdown horse squat + 12 horse heel lift
Then: 90 second combo

6.
5 minutes: 16 tricep dip + 16 toe tap
Then: 90 second combo

7.
5 minutes: 16 deadlift + 16 thruster
Then: 90 second combo

X FACTOR:
2 minute wall sit or 2 minute low squat hold

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