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PA Foundational Program of the day: 07/29/2020

 # WOD

PA WOD briefing :

In Hindi :

In English :

 

WOD :

Novice
For time
5 Rounds
1 min Good Morning practice
1 min Hollow Hold practice

Intermediate
5 Rounds
10 Good Morning with PVC or Lightweight
20 Sec Hollow Hold

Advance
6 Rounds
10 Good Morning with Lightweight
30 Sec Hollow Hold

 

Novice Demo :

 

IN&AD Demo :

 

Warm-up:

1 min On-spot jog
10 Hip hinges
10 Bird-dog
10 cobra pose
10 3-pointers
30 sec plank hold

 

Cool Down:

30-sec cobra pose (3 sec inhale-4 sec exhale)
30-sec cat-cow (3 sec inhale-4 sec exhale)

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