Due Diligence… defined.


Cossack Squat

Deck Squat

Frog Squat


Hindu Pushups

Hollow Rocks

Inchworm Pushup
Do a pushup, walk your feet to your hands then walk your hangs forward until you are in a plank position, do a pushup… repeat.

Kneeling Jump


Details at GymnasticsWOD

Leg Circles

Details at GymnasticsWOD

Pike Pushup


Plyo Pushup
Any pushup where your hands leave the ground is a “plyo” pushup – clapping pushups are an example. If we don’t specify what kind of “plyo pushup” you are doing that day, get on youtube and pick your favorite.

Pseudo Planche Pushups



Russian Baby Maker

Seal Walk

Seated Box Jump Progression
- From a seated position, stand to your feet without rocking your body for momentum.
- From a seated position, jump to your feet without rocking your body for momentum.
- From a seated position, jump to a box without rocking your body for momentum.

Shoulder Touches

Spiderman Lunge



Superman Rock



Wall Climb

Windshield Wipers

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