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PA Foundational Program of the day: 08/12/2020

 # WOD

PA WOD briefing :

In Hindi :

In English :

 

WOD :

Novice
For time
4 Rounds
1 min Hollow hold practice
1 min Superman Hold practice

Intermediate
5 Rounds
10 Hollow rocks
15 sec Superman Hold

Advance
6 Rounds
15 Hollow rocks
30 sec Superman Hold

 

Novice Demo :

 

IN&AD Demo :

 

Warm-up:

1 min on-spot jog
10 Alt toe-touch
10 clockwise & anticlockwise arm swings
10 Neck rotations and stretch
10 sec hollow hold
10 Bird-dog

 

Cool Down:

10 cobra pose hold (3 sec inhale-4 sec exhale)
30 sec butterfly pose (3 sec inhale-4 sec exhale)

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