PA WOD briefing :

In Hindi :

In English :

WOD :

Novice
For time
6 Rounds
5 Burpees
10 sec L-sit

Intermediate
8 Rounds
5 Burpees
20 Sec L Sit Hold

Advance
8 Rounds
8 Burpees
30 Sec L Sit Hold

Novice Demo :

IN&AD Demo :

Warm-up:

1 min Burpees
10 Leg raises
10 Toe touches
10 push-up to down dog
10 Arm swings
30 sec plank hold

Cool Down:

30 sec seated toe touch (3 sec inhale-4 sec exhale)
30 sec Butterfly hold (3 sec inhale-4 sec exhale)