Workout of the Week, 12.6.11

I did a variation of this workout at a Bootcamp class at my gym.  I didn't want to aggravate my back so I used 15# dumbbells:

Here's a video of the thruster-
http://www.youtube.com/watch?v=BNTW7B09VJg

Part I:
20 thrusters (w/ 10-30 pound weights)
20 air squats
20 lunges (w/ 10-30 pound weights)
20 situps
Rest 1 minute

20 thrusters (w/ 10-30 pound weights)
20 body weight lunges
20 lunges (w/ 10-30 pound weights)
1 minute plank hold, on hands
Rest 1 minute

20 thrusters (w/ 10-30 pound weights)
20 air squats with a small jump at the end
20 lunges (w/ 10-30 pound weights)
1 minute plank hold, elbows
Rest 1 minute

Then..

Part II
Tabata rounds-

4 minutes of:
20 sec pushups, 10 sec plank hold, 20 sec push ups, 10 sec plank hold....

4 minutes of:
20 sec air squats, 10 rest, 20 sec air squats, 10 rest....
Try to do at least 15 air squats each round

The end..