PA WOD briefing :

In Hindi :

In English :

WOD :

Novice
3 Rounds
10 Body Row
10 Air Squats

Intermediate
5 Rounds
10 Body Row/Ring Row
10 Air Squats

Advance
5 Rounds
15 Body Row/Ring Row
15 Air Squats

Novice Demo :

IN&AD Demo :

Warm-up:

1 min High knees
1 min Butt kicks
10 Leg Swings front and side
10 PVC Pass through
10 Air shoulder Press
10 Neck rotations and stretch

Cool Down:

30 sec pigeon pose hold (3 sec inhale-4 sec exhale)
30 sec shoulder stretch on wall (3 sec inhale-4 sec exhale))