Workout 4a
20 Bicycles
20 Crunches
20 Super Mans
20 Touch Toes

Workout 4b
In 4 min do as many Rounds or Reps as Possible of

10 DB Thrusters
5 Ups Downs
20 Air Squats

Rest 2 minutes THEN in less than 4 minutes complete the Rounds or Reps you just did in 4 minutes
Cap on above = 5 min

In 2 min do as many Rounds or Reps as Possible of

10 DB Thrusters
5 Ups Downs
20 Air Squats

Rest 1 minutes THEN in less than 2 minutes complete the Rounds or Reps you just did in 2 minutes
Cap on above = 3 min

into
10 Min AMRAP OF

10 DB Thrusters
5 Up Downs
20 Air Squats