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PA Foundational Program of the day: 08/05/2020

PA WOD briefing :

In Hindi :

In English :



For time
5 Rounds
1 min Good Morning practice
1 min Hollow Hold practice
1 Min Push Press Practice

5 Rounds
10 Good Morning with PVC
10 Push Press with PVC or light load
20 Sec of Hollow Hold

5 Rounds
10 Good Morning with load
10 Push Press with load
30 Sec of Hollow Hold


Novice Demo :


IN&AD Demo :



10 Down & Up
30 sec Bear crawl
10 Hip hinges
10 PVC Pass through
20 Air press
30 sec plank hold


Cool Down:

30-sec cobra pose hold
30-sec cat-cow