'Warm up  3 rounds  30 seconds  air squats  push up to downward dog pigeon plank  METCON push it real good 2-4-6-8-10-12-14-16-18-20 push ups  10-20-30-40-50-60-70-80-90-100 air squats   if you have kb or dumbbell sub for russian swings   if you have a wall ball hold in the goblet position' 

SEE ALSO: �� couple workout , 30분운동 , workout at home , nas , press , Kareena Kapoor Fitness , game , mobility , ZUMBA , performance