This is the instructional video for TOTAL 4. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.

STARTER: Perform EMOM or AMRAP Situp Getup + 3-5 Snatches for 10-20 minutes.

MAIN EVENT: Perform 1-2 Wheels.

FINISHER: Do 5-10 minutes of whatever you want! Have fun ;)

BONUS Seconds Pro App Interval Timer:
https://www.intervaltimer.com/timers/11132202

NOTE: The Seconds Pro app has no affiliation with TheDailyBJ.com. This is simply a bonus resource. If you have any questions about using the app, you must contact customer support within the Seconds Pro app. Here's a quick video about how to load the timer onto your phone:

https://www.youtube.com/watch?v=PQjaIebaL7s