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PA Foundational Program of the day: 08/24/2020

PA WOD briefing :

In Hindi :

In English :

 

WOD :

Novice
For time
3 Rounds
30 Single Unders / 15 Jumping Jack
20 Step Up (10 ea)

Intermediate
3 Rounds
50Jump Rope/ 25Jumping Jack
30 Step Up (15 ea)

Advance
5 Rounds
50 Jump Rope/ 25Jumping Jack
30 Step Up with any object (15 ea)

 

Novice Demo :

 

IN&AD Demo :

 

Warm-up:

1 min High knees
1 min Butt kicks
10 Toe touch on chair
10 ankle flex and rotations
10 Leg swings
10 PVC Pass through

 

Cool Down:

30 sec pigeon pose hold (3 sec inhale-4 sec exhale)
30 sec couch stretch (3 sec inhale-4 sec exhale)