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))
