PA WOD briefing :

In Hindi :

In English :

WOD :

Novice
For time
3 Rounds
10 Jump to Land
10 Alt Lunges (5 each leg)

Intermediate
5 Rounds
10 Jump on Stairs
10 Alt Lunges (5 each leg)

Advance
6 Rounds
10 Box Jump
12 Alt Lunges (6 each leg)

Novice Demo :

IN&AD Demo :

Warm-up:

1 min High knees
1 min Butt kicks
10 Hip hinges
10 PVC Pass through
10 Ankle flex and rotations
5 push-up to down dog

Cool Down:

30 sec pigeon pose hold
1 min shoulder stretch on wall