Discipline Equals Freedom.–Jocko Willink, US Navy SEAL.

Think about this statement. What does it mean in terms of your training and health, your work and income, your free time? Think about it.

Strength: 15 minutes for quality. Carry stuff.

100′ farmers walk

100′ sand bags carry

1 minute plank hold (only 2 and 3 point planks)

Dead hang for time



1-2-3-4-5-6-7-6-5-4-3-2-1 pull ups every 0:45.

1-2-3-4-5-6-7–6-5-4-3-2-1 dips or diamond push ups every 0:45.

Watch for the curve balls.


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