Discipline Equals Freedom Field Manual by Jocko Willink ( PDFDrive.com )

you have done 5 sets of push-ups.
Once again, for this and any push-up workout, if you have exhausted
your push-up muscles, and you can utilize push-ups from the knees to
complete your set without breaking it, do that sometimes. But sometimes
take a quick rest, and then complete the set utilizing strict push-ups
with the feet on the ground.
LIFT
Primary Work: 5 minutes of handstand holds
Secondary Work: Arm haulers
Tertiary Work: Arm circles, side, front, overhead
Gut: 2 minutes of V-ups
MetCon: Run 400 meters 2 times, max effort
Directions: Hold the handstand position for a total of 5 minutes. Do
not do this workout if you cannot hold a handstand position for at
least 1 minute. If you cannot hold a handstand position for at least 1
minute, go back to the Lift workout in Series 1, 2, or 3.
For this workout go into the handstand position using a wall for
balance. Stay there as long as you can without reaching complete muscle
failure and falling onto your head. Count the seconds to track how long
you stayed up. Repeat sets until you have reached a total amount of 5
minutes in the handstand position.
Once complete, do 1 minute of arm haulers, then 1 minute of arm circles
for each position: side, front, and overhead.
SQUAT
Primary Work: 50 forward lunges and 50 squats
Gut: 1 minute of crunches, 1 minute of reverse crunches
MetCon: Max burpees in 2 minutes
Directions: Perform 50 forward lunges for each leg, alternating legs
with each repetition. Do the lunges in a steady controlled manner. Your
knee should brush the ground on each repetition. Time yourself for your
records, but the goal is not speed—the goal is controlled lunges at a
steady pace. If you reach muscle fatigue, take a 2–3 minute break and
then continue. Repeat until you have done the 50 lunges. Once you have
completed 50 lunges, do 50 body-weight squats.
Again, the goal is not speed, but controlled movement with the fullest
range of motion you are capable of. If you need to stop and rest, that
is fine. Rest for a minute or two, then continue.
If you lose your balance at the bottom of the squat, it may help to put
a 2-inch block under your heels during the squat. Over time, you can