Virtual:
5 supersets of with 1:00 rest in between rounds
1a) Windmill x 3 each side
b) Glute bridge with 3 second pause x 10
Virtual Metcon:
15 minute amrap
5 up downs
10 db clusters (5/5) **squat clean + thruster
15 situps
Gym:
4 rounds for time:
500 meter row
25 shoulder to overhead
25 front squats