PA WOD briefing :

In Hindi :

In English :

WOD :

Novice
6 Rounds
1 min Scale practice (30 Sec Front and 30 Back)
1 min Plank practice(30-sec work, 30-sec Rest)
Demo: https://vimeo.com/410768762/df0c6b7489

Intermediate
10 Rounds
1 min Scale practice (30 Sec Front and 30 Back)
1 min Plank practice(30-sec work, 30-sec Rest)

Advance
In as few sets as possible:
Accumulate 3 min of Scale
Accumulate 3 min of Plank

Rest 1 min between Scale and Plank hold

Novice Demo :

IN&AD Demo :

Warm-up:

1 min on-spot jog /march
10 Alternate toe touch
10 sec Hollow hold
10 Cat-cow
10 Supermans
10 sec hollow hold

Cool Down:

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