PA WOD briefing :
In Hindi :
In English :
WOD :
Novice
3 Rounds
10 Body Row
10 Crossed Hand Squats
Intermediate
5 Rounds
10 Body Row/ Banded pull-down
10 Goblet Squats/Front Squat
Advance
8 Rounds
10 Body Row/Jumping Pull up
10 Goblet Squats/Front Squat
Novice Demo :
IN&AD Demo :
Warm-up:
20 jumping jacks
10 each Leg swings (front,back,side)
10 knee to chest
10 Air active shoulder drills (P+FR+SR+R+P)
10 Toe-ceiling touch
5 Inch worm (front & back)
Cool Down:
30 sec seated toe touch (3 sec inhale-4 sec exhale)
30 sec child pose (I+E)(3 sec inhale-4 sec exhale)
