Workout:

4 x 4:00 AMRAPs; 2min rest between:

AMRAP 4 (track Total Calories)
Echo Bike Reverse Tabata (20s EASY, 10s HARD)
Rest 2 min

AMRAP 4 (track Slam Ball reps)
10 Slam Balls
20 Total Toe Taps
Rest 2 min

AMRAP 4 (track Wall Ball reps)
10 Quarter Squat Wall Balls
20 Total Wall Ball Russian Twists
Rest 2 min

AMRAP 4 (not scored)
10 Total Alternating Birddogs
20 Total Speed Skaters