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 minute 30 seconds
-Set "Number of Sets" to 2
-Set “Recovery Interval” to 20 seconds
-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, 10 curtsy lunges

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

6 minute AMRAP #1:
12 Squat + OH press (R)
12 Snatches (R)
16 Half burpees
90 sec push: Burpee + OH Press

REPEAT AMRAP + PUSH, ON LEFT WHEN APPLICABLE

6 minute AMRAP #2:
12 Curtsy lunges + twist (R)
12 Triceps
16 Star Jumps
90 sec push: Reverse Fly

REPEAT, ON LEFT WHEN APPLICABLE

6 minute AMRAP #3:
12 Staggered deadlifts (R)
12 Push-ups
16 (32) High knees
90 sec push: 10 skaters + 10 snowboarders

REPEAT, ON LEFT WHEN APPLICABLE

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

8 rounds (4 minutes total): Your choice of half burpees, star jumps or 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)