PA WOD briefing :

In Hindi :

In English :

WOD :

Novice
6 Rounds
5 Deadlift Reach
5 Push-Ups

Intermediate
6 Rounds
10 Deadlift( Odd Object)
10 Push-Ups

Advance
8 Rounds
10 Deadlift(Odd Object)
15 Push-Ups

Novice Demo :

IN&AD Demo :

Warm-up:

1 min Burpees
10 Hip hinges
10 Glute bridges
10 Toe touch
10 Arm swings
30 sec plank hold

Cool Down:

30 sec seated toe touch (3 sec inhale-4 sec exhale)
30 sec child pose (3 sec inhale-4 sec exhale)