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PA Foundational Program of the day: 08/10/2020

 # WOD

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)

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