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 “Warm up Interval” to 0 seconds
-Set "Exercise Interval" to 6 minutes
-Set "Rest Interval" to 90 seconds (this is your 90 second push)
-Set "Number of Sets" to 2
-Set “Recovery Interval” to 30 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 curtsy lunges, 10 step ups

WORKOUT:
(2 times through each set: 6 minute AMRAP + 90 second push)

1.
6 minute AMRAP: 30 alternating snatches, 20 thrusters, 15 rows
THEN: 90 seconds low jacks
Repeat the above for 2 times through total

(Break)

2.
6 minute AMRAP: 30 skaters, 20 curtsy lunges, 15 1/2 burpees
THEN; 90 seconds triceps
Repeat the above for 2 times through total

(Break)

3.
6 minute AMRAP: 30 high knees, 20 bicycle twists, 15 push ups
THEN: 90 seconds jugglers
Repeat the above for 2 times through total

X FACTOR:
1 of the above sets, 1 time through only (6 minute AMRAP + 90 second push). Reset the timer on your phone to keep track of time.

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