Workout Video:

Warmup:
3 Sets:
8 Good Mornings
20sec Frog Jumps
8 Squat Dislocations
20sec Bear Walk
8 Pushups

Strength:
Weighted Good Mornings
10-10-10-10-10

Metcon:
For reps:
Tabata G2OH
Tabata V-ups
Tabata Thrusters
Tabata Pike Pushups
*no rest between tabatas (total 16min)
*Tabata = 8sets of :20work :10rest (4min)