PA WOD briefing :
In Hindi :
In English :
WOD :
Novice
For time
6 Rounds
5 Burpees
10 sec L-sit
Intermediate
8 Rounds
5 Burpees
20 Sec L Sit Hold
Advance
8 Rounds
8 Burpees
30 Sec L Sit Hold
Novice Demo :
IN&AD Demo :
Warm-up:
1 min Burpees
10 Leg raises
10 Toe touches
10 push-up to down dog
10 Arm swings
30 sec plank hold
Cool Down:
30 sec seated toe touch (3 sec inhale-4 sec exhale)
30 sec Butterfly hold (3 sec inhale-4 sec exhale)
