PA WOD briefing :
In Hindi :
In English :
WOD :
Novice
5 Rounds
6 Dips
6 Alt Lunges (3 each leg)
Intermediate
8 Rounds
6 Dips
6 Alt Lunges (3 each leg)
Advance
8 Rounds
10 Bench/paralletes Dips
10 Alt Lunges (5 each leg)
Novice Demo :
IN&AD Demo :
Warm-up:
1 min mountain climbers
10 toe-touch on chair
10 Leg Swings front and side
10 Wall push-up
10 Samson Lunge
10 Neck rotations and stretch
Cool Down:
30 sec couch stretch (3 sec inhale-4 sec exhale)
30 wide leg stretch (3 sec inhale-4 sec exhale)
