PA WOD briefing :

In Hindi :

In English :

WOD :

Novice
8 Rounds
4 Burpees
4 Toe Touch on Chair/Step-ups (2 each leg)

Intermediate
8 Rounds
6 Burpees
6 Step up( 3 each leg)

Advance
8 Rounds
10 Burpees
10 Box Jump/ Step up(5 each leg)

Novice Demo :

IN&AD Demo :

Warm-up:

1 min Jumping jacks
10 knee to chest
10 Leg raises
10 Toe-ceiling touch
10 Wall Push-ups
10 Arm swings

Cool Down:

30 sec figure 4 stretch (3 sec inhale-4 sec exhale)
30 sec shoulder stretch on wall (3 sec inhale-4 sec exhale)