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 50 seconds
-Set "Rest Interval" to 10 seconds
-Set "Number of Sets" to 24 **change to 20 for the second part of the board**
-Set “Recovery Interval” to 30 seconds
-Set "Number of Cycles" to 1
-Set “Cooldown Interval” to 0
-everything else can be set to zero

For second half of the workout, change Number of Sets from 24 to 20 and keep everything else the same
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WARM-UP:
3 rounds: 10 air squats, 10 reverse lunges, 10 push-ups

WORKOUT:
(4 times through: 50 seconds on, 10 seconds off)

50 seconds on, 10 seconds off:

1. Thrusters
2. Snatches (right)
3. Snatches (left)
4. Staggered Deadlift (right)
5. Staggered Deadlift (left)
6. Burpees

Repeat the above (1-6) 3 more times.

*30 second break*

THEN: 4 times through, 50 seconds on, 10 seconds off:

7. Skaters
8. Push-ups
9. Reverse Lunges
10. Split Squats
11. Alternating V ups

Repeat the above (7-11) 3 more times

X FACTOR:
50 Burpees

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