MTS 2.0

Navy SEAL Mental Training System 2.
0
30 Day Mental and Physical Training System. Develop the winning the
mindset of a Navy SEAL.
By Former Navy SEAL Brad McLeod and SGPT Online Training
www.sgptonline.com 1
Welcome to SEAL Grinder PT’s 30 Day Mental Training Program. The purpose of this program
is to train your mind much like you train your body. This training will hone your skills, allow you
to focus and not be distracted. Drill down on the task, overcome and become a sheepdog in a
world of sheep. We want to give you the mental edge. As a bonus we have added a daily dose
of motivation and a intense 30 day workout program with rucking, running, sandbag drills and
grinder PT.
This training method is simple, it’s not complex and easily completed… You just need to commit
to the training and not walk away.
Here are the key ingredients to this training.
1. Follow the rules as they are stated. Do not deviate from the plan.
2. Do not make excuses or procrastinate.
3. 1 step at a time. 1% better each day. Never QUIT!
SGPT 30 Day Mental Training Program is designed to break bad habits. It’s designed to hone
your skills. It will help you improve in many areas.
Lesson 1. Set Yourself up for Success…
Lack of organization of simple things make your brain scattered and causes chaos. A Navy
SEAL needs to be organized. They need their gear to be in working order, ready at a moments
notice and ready to go. That being said take a look around your work area, or your bedroom or
your garage… Is is nicely organized or is it a complete disaster. Know we understand life, kids
family and are realistic about things, we aren’t talking OCD levels of organization but very basic
levels.
Phase 1: Get organized. Take time and set yourself up for success. This is the foundation of this
program. Organize your bedroom, you work area etc. You will be happy you did.
Once complete you are ready to move on. Maintaining this level of organization will be part of
the training.
Phase 2: Let's plan your morning and evening routine. These are two very important bookends.
How you start and finish your day is paramount to the overall success you have. Lack of sleep,
oversleeping, lack of motivation to start your day are all goal killers…
Example of a solid morning and evening routine:
5:30 AM Wake Up without an abrupt alarm, no need to wake up to a fire drill and set your fight
or flight senses into overdrive. Ideally your goal will be to wake up at 5:30 unassisted. Do NOT
hit snooze… This is the 1st step for failure. 5:30 AM get up and get a fresh glass of water 12 -
16 ozs. (of course use the restroom if needed)
What NOT to do when you first wake up:
1. Check your PHONE!!! It can wait.

2. Turn on the news. Waster of bandwidth.
A good morning routine:
1st Step: Make your bed. Clean up your any clothes and make your bedroom ship shape.
2nd Step: Drink a nice fresh glass of water. Find a nice quiet area and spend 5 minutes focusing
on your breath. A nice 4 count breathing pattern is all that is needed. We suggest the
Pranayama Breathing App it’s free and a great tool to help you focus on your breath.
Now it’s time to get your day going. Some of you will find this a great time to get your workout in.
We suggest you pair this training with the workouts included or our 90 Day Strength and
Conditioning program. Click Here.
For others it’s a good time to eat a well balanced breakfast. This isn’t a nutrition course so we
won’t go into detail about what to eat. Your goals may be different. But the key here is to get
your day going with solid fuel. Coffee is good as well but skip all the extras like sugar or dairy.
Phase 3: Bedtime Routine:
8 hours sleep is IDEAL! 7 hours is good. 6 hours is fair. 5 hours or less is not sufficient. Start
your bedtime routine 1 hour before you plan on going to sleep. In this time you need to
accomplish the following:
What Not To Do:
1. Lay in bed looking at social media, news, or pointless articles. In fact we suggest you
charge your phone in another room.
2. Watch TV or sleep with a TV On.
3. Drink Alcohol, Eat Junk Food or any Food.
Suggested Nighttime. Routine:
1. Shut down your house. Your home is your castle. Check your doors, your windows etc,
Security system if used. Garage door is shut. No water running.
2. Journal your day: a real quick recap of victories achieved.
3. Get a 30,000 foot mental view of the next 24 hours and take notes.
4. Drink a 12 ounce glass of water.
5. Read for 15 - 20 Min
6. 5 Minutes of mindful breath.
At this point you have completed the following 3 Phases:
1. Your house should be somewhat organized and the foundation for success is built.
2. You should have a draft of a morning routine written out.
3 You should have a draft of a nighttime routine written out.
As the 30 day plan evolves so will your routines. You will slowly adapt to this plan, modify it and
customize it to make it your own.
3 Phase Recap:
1. Organization of your HQ.

2. Morning Routine
3. Nighttime Routine
Lesson 2: Committing to your Plan.
How do you eat an elephant? 1 bite at a time. How do you conquer a SEAL Grinder PT training
plan? 1 Day at a time. How is this best done? With positive self motivation. A calendar and a
sharpie. It’s that simple.
Buy a Calendar, put it on a wall. Write Start on the first day. Cross out days as you complete
them.
We all know the drill, you find a new hobby, you buy a new book, you start a new project. Once
the fun or novelty wears off it’s no longer engaging. Commitment is lost and you move on. This
is not the pathway to completing great things.
Lesson 3: Being Realistic
Most people abandon a challenge because they set unrealistic expectations for themselves.
500# deadlift in 30 Days, Lose 40 Pounds in 30 Days… Complete a 50 hour Navy SEAL
inspired Training Camp without training. When you set unrealistic expectations for yourself you
are not setting yourself up for success. 1 Day at a Time! Want a 500# deadlift but you are at
200#? That is not a realistic goal. Pick 250# with 8 weeks to reach it. Put in the work and in 8
Weeks test yourself.
Picking your goal. You have 30 Days of training to reach this goal. So choose it wisely. Once
you have thought through your realistic goal. Write it down here:
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In order to complete this 30 day program you will need to develop your own morning and
nighttime routines.
Morning Routine:
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Nighttime Routine:
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How to use this training program.
Each workout is on it’s own page. You can either print this out or use it online. Please don’t read
ahead. Don’t worry about what the future holds. Just tackle this 1 day, 1 challenge at a time.
Training Program:
Day 1:
5:30 Wake Up with Morning Routine
Daily Mental Challenge: Often times we are our own worst

enemies. Instead of focusing on the negative about yourself.
Focus on the positive. Write down 5 positive traits about yourself
in your journal.
Warm Up 100m Jog

20 Push Ups, 30 Sit Ups, 50 4 Count Mtn Climbers
Ruck 1 hour 25# Pack
Cool Down Stretch
Daily Dose of Inspiration:
“Failure will never overtake me if my determination to succeed is

strong enough.”
Og Mandino
Nighttime Routine
In Bed by 9:30 PM
Day 2:
Daily Mental Challenge: Spend 5 minutes in quiet focusing on

achieving your goal. Close your eyes and set a timer on your
phone. Visualize the path you will take to reach this goal.
Visualize checking off day after day on your calendar.
Warm Up 50 Air Squats Stretch

4 Rounds For Time: 10 Pull Ups, 20 Air Squats, 20 Alt Lunges
Hydrate Cool Down Stretch
“I find that the harder I work, the more luck I seem to have.”
Thomas Jefferson
Nighttime Routine
In Bed by 9:30 PM
Day 3:
Daily Mental Challenge:
Find 1 project you have been putting off around the house and
complete it.
1 Hour of activity at 70% pace: Run, Bike, Swim, Row
“Perfection is not attainable, but if we chase perfection we can

catch excellence.”
Vince Lombardi
Nighttime Routine
In Bed by 9:30 PM
Day 4:
Clean out your email inbox and organize it. Archive, Mark as
Done, Delete, Empty… Get that notification number to ZERO!
And Keep it Organized.
Rest Day: Stretch or Foam Roll
“The greatest pleasure in life is doing what people say you cannot
do.”
Walter Bagehot
Nighttime Routine
In Bed by 9:30 PM
Day 5:
Daily Mental Challenge: Turn off unnecessary phone notifications.

Social Media, News, Alerts, Emails.
Warm Up: 100 4 Count Jumping Jacks

3 Rounds:
Run 100m
50 Step Ups Alt
30 Second Handstand Hold

“The whole secret of a successful life is to find out what is one’s
destiny to do, and then do it.”
Henry Ford
Nighttime Routine
In Bed by 9:30 PM
Day 6:
Write down 10 things that make you the most happy in life.
Warm Up: 400m Jog

Complete 4 Min of Burpees AFAP
“I have not failed. I’ve just found 10,000 ways that won’t work.”
Thomas A. Edison
Nighttime Routine
In Bed by 9:30 PM
Day 7:
Pick out a new skill that you have wanted to learn and make it a
point to learn it. Archery, Shooting, Guitar… Get out of your
comfort zone!
Rest Day: Stretch Foam Roll
“The successful warrior is the average man, with laser-like focus.”

Bruce Lee
Nighttime Routine
In Bed by 9:30 PM
Day 8:
Daily Mental Challenge: Find and compete 250 piece or larger

jigsaw puzzle in 3 - 5 days. Note the following: 250 = 3 hours. 500
= 5 - 6 hours. 1000 = 10 - 12 hours.
Warm Up: 2 Rounds 10 Pull Ups, 10 Alt Lunges, 10 Squats, 10

Sit Ups
Ruck: 5-7 Miles with 25#
“Too many of us are not living our dreams because we are living
our fears.”
Les Brown
Nighttime Routine
In Bed by 9:30 PM
Day 9:
Daily Mental Challenge: First Strip down and clean and

reassemble your handgun. Next Take apart and put together your
handgun 10 times. (if you don’t have a handgun sign up for a
shooting course)
3-5 Mile Run 70%

“Great things come to those who don’t wait.”
Nighttime Routine
In Bed by 9:30 PM
Day 10:
Daily Mental Challenge: Detail your car inside and out, check your
maintenance records makes sure you are up to date.
“Some people develop a wishbone where their backbone should

be.”
Nighttime Routine
In Bed by 9:30 PM
Day 11:
List as many of the states as you can on a piece of paper. Bonus

add capitals.
Warm Up: 25 Burpees

With Sandbag: 20#
50 Squat Cleans
50 Thrusters
50 Get Ups
“You can never cross the ocean unless you have the courage to
lose sight of the shore.”
Christopher Columbus
Nighttime Routine
In Bed by 9:30 PM
Day : 12
Daily Mental Challenge: Write down 5 Positive Things about

yourself.
Ruck 5 - 7 Miles with 25#

The two most important days in your life are the day you are born
and the day you find out why. –Mark Twain
Nighttime Routine
In Bed by 9:30 PM
Day : 13
Daily Mental Challenge: 1 Hour of reading something non fiction

in a quiet place.
Warm Up 100 2 Count Leg Levers

50 Weighted Step Ups 30# 20”
50 Alt Overhead Walking Lunge with 20#
1 Mile Run
The best revenge is massive success.

–Frank Sinatra
Nighttime Routine
In Bed by 9:30 PM
Day : 14
Daily Mental Challenge: Visit someplace you haven't been to and

study it for 15 min. When you get home draw it with as much
detail as possible. Go back and check on your work for accuracy.
Ever tried. Ever failed. No matter. Try again. Fail again. Fail
better.
Samuel Beckett
Nighttime Routine
In Bed by 9:30 PM
Day : 15
Daily Mental Challenge: Without looking at your notes from the

day before: Paint as best you can the location you visited.
Warm Up: 400m Jog

3 Rounds
20 Push Ups
10 Pull Ups
20 Air Squats
2 Min Plank Hold
Believe that you can and you’re halfway there.

Theodore Roosevelt
Nighttime Routine
In Bed by 9:30 PM
Day : 16
Daily Mental Challenge: Check up on the status of your

organizational work at the beginning of this challenge. Make sure
you aren’t slipping.
5-7 Mile Ruck with 30#

Sometimes thinking too much can destroy your momentum.

Tom Watson
Nighttime Routine
In Bed by 9:30 PM
Day : 17
Daily Mental Challenge: Take inventory on your emergency kit in

your home. Update expired items. Check batteries. Make sure it’s
complete. If you don’t have a kit. Build one.
Warm Up: 1 Mile Run 70%

Max Effort Plank Hold Timed
0-3 Min = 75 Burpees
5- 7 Min = 50 Burpees
10 Min+ = 50 Step Ups
What you lack in talent can be made up with desire, hustle, and
giving 110 percent all the time.
Don Zimmer
Nighttime Routine
In Bed by 9:30 PM
Day : 18
Daily Mental Challenge: Practice your times tables in your head. 1

- 12. Practice finding 15% of double digit numbers. Ex. 15% of 33
= 5% Rounded Up.
We are what we repeatedly do. Excellence, therefore, is not an

act but a habit.
Aristotle
Nighttime Routine
In Bed by 9:30 PM
Day : 19
Daily Mental Challenge: Read a fiction book for 1 hour if you don’t
read. Watch a Fiction Show if you are an avid reader.
Warm Up: 50 4 Count Mtn Climbers 50 Air Squats

5 Min Wall Sit
5 Min Plank Hold
50 Step Ups
25 Sandbag Get Ups
10 Pull Ups
Live for something rather than die for nothing.

George Patton
Nighttime Routine
In Bed by 9:30 PM
Day : 20
Daily Mental Challenge: Pick one bad habit you have and stop
doing it today.
Ruck 5 -7 Miles with 30#

There are no secrets to success. It is the result of preparation,

hard work, learning from failure.
Colin Powell
Nighttime Routine
In Bed by 9:30 PM
Day : 21
Daily Mental Challenge: Drink 8 16 ounce cups of water today

over 12 hours.
I only regret that I have but one life to give for my country.
Capt. Nathan Hale
Nighttime Routine
In Bed by 9:30 PM
Day : 22
Daily Mental Challenge: For the next 5 Days Eat as clean as

possible. All natural whole foods. If you already do this smile and
be happy.
Ruck 5 -7 Miles with 25# AFAP

No one can make you feel inferior without your consent.

Eleanor Roosevelt
Nighttime Routine
In Bed by 9:30 PM
Day : 23
Daily Mental Challenge: Take 1 Hour of your day and spend it

doing something you have been putting off but want to do.
Warm Up: 2 x 200m Run at 70% with 3 Min Rest in Plank Position
2 Rounds:
50 Alt Lunges with Sandbag Front Rack 25#
100 4 Count Flutter Kicks
10 Pull Ups
The successful warrior is the average man, with laser-like focus.

Bruce Lee
Nighttime Routine
In Bed by 9:30 PM
Day : 24
Daily Mental Challenge: Spend 1 Hour Learning Something New.
4 Mile Run
Motivation is what gets you started. Habit is what keeps you

going.
Jim Ryun
Nighttime Routine
In Bed by 9:30 PM
Day : 25
Daily Mental Challenge: 15 Minute Visualization. Closed Eyes.

Relax Breath.
You may have to fight a battle more than once to win it.
Margaret Thatcher
Nighttime Routine
In Bed by 9:30 PM
Day : 26
Daily Mental Challenge: Often times we are our own worst

enemies. Instead of focusing on the negative about yourself.
Focus on the positive. Write down 5 positive traits about yourself
in your journal.
Warm Up: 25 Push Ups 50 Sit Ups 100 Jumping Jacks

3 Rounds:
10 Sandbag Get Ups
20 Weighted Step Ups 40# 20”
50 4 Count Mtn Climbers
Nothing in the world is more common than unsuccessful people

with talent.
Anonymous
Nighttime Routine
In Bed by 9:30 PM
Day : 27
Daily Mental Challenge: Take apart and put together your

handgun 10 times. It should be clean and oiled from your last
exercise or use.
5 Mile Run 50 Burpees

All our dreams can come true if we have the courage to pursue
them.
Walt Disney
Nighttime Routine
In Bed by 9:30 PM
Day : 28
Daily Mental Challenge: Journal your 3 greatest

accomplishments.
Whenever you see a successful person you only see the public
glories, never the private sacrifices to reach them. Vaibhav Shah
Nighttime Routine
In Bed by 9:30 PM
Day : 29
Daily Mental Challenge: Go back through the past 28 days. Figure

out how many days you skipped. Write that number down.
Skipping means you pushed that task off or moved it to another
day.
Ruck 5 - 7 Miles 30# 30 Pull Ups

Success is walking from failure to failure with no loss of

enthusiasm.
Winston Churchill
Nighttime Routine
In Bed by 9:30 PM
Day : 30
Daily Mental Challenge: Plan to make up all the missed days. Be

honest with yourself here. If you have completed all 30 Days.
You are finished. HOOYAH!
100 Burpees for Time

Always be yourself, express yourself, have faith in yourself, do not

go out and look for a successful personality and duplicate it.
Bruce Lee
Nighttime Routine
In Bed by 9:30 PM
Bonus Content:
How a Navy SEAL Increases Mental Toughness

No book about Navy SEAL workouts would be complete without discussing the mind and mental fitness.
BUD/S is 80% mental and 20% physical. Ask any SEAL who has ever graduated and they will tell you
exactly that. If they tell you otherwise, you may want to make sure they are a SEAL and have them
verified. There are many SEAL impostors out on the street for every real SEAL. Get your info straight
from the source.
The definition of mental toughness is not agreed on by all, but it does have many common elements.
Specifically, it means to be more consistent and better than your opponents and remaining determined,
focused, confident, resilient, and in control under pressure.
Want to know the #1 difference between the rest of the world and an athlete that graduates BUD/S? It
is not completely their athletic gifts. It is their mental toughness that is the difference. When the game is
on the line all of these athletes seem to rise above the norm and perform at an extraordinary level.
Mental toughness is their secret. Check out these tips to condition your mental muscle and improve
your game like a champion.
#1 Action Step To Being Mentally Tougher
Focus on the Present. It is hard for us to focus on the present. With so much chaos going on around us it
is easy to see how we could forget our own names. Cell phones, texting, traffic, earthquakes, terrorist
attacks, and crime in your neighborhood. You name it – there is crazy stuff happening all around us in
our day-to-day lives. It is tough to stay centered and focused. So how can we stay focused? By only
focusing on taking the next step. Then take the next step and the next. Do not think about what is going
to happen in 20 minutes. Or what happened in your past. Only focus on the present and taking that next
step (or next golf putt or next free throw or next hand off with the football).
Have a Short Memory. The number one job of a quarterback is not to pass the ball – it is to protect the
ball. So what happens when a quarterback fumbles the ball in a big game like the Super Bowl, and the
opposing team goes up by 6 points? A great quarterback who has made a mistake needs to have a short
memory. He needs to learn from the mistake and forget the past and move on. A great quarterback like
Peyton Manning or Tom Brady will not dwell on the past mistake or let it shadow them. They move on.
You must do the same. Learn to let go and move on quickly so that you can achieve your goal.

Enjoy the Battle. Currently I compete in the Masters division of CrossFit competitions. It may be one of
the hardest things I have ever done. At my age I could go sit on the couch on a Saturday and know one
would give me crap. I pursue progress and the grind in order to become a better athlete and warrior. So
I go to battle on Saturdays. It is hard to keep your chin up in such awful conditions of heat and hardship
while dragging tires on a 100-degree Georgia asphalt. But I love to compete. I tell myself I love to
compete – and I have grown to learn to love and enjoy the middle of the battle as much as the finish.
Telling yourself that you love the battle is a start. Over time as you grow accustomed to this thinking you
can embrace it in a more holistic manner. Start out by telling yourself you are enjoying this tough
competition and force yourself to smile inwardly. You can feel the paradigm shift right in that moment.
It works.
Become a Ritual-aholic. Everyone has a ritual. We get up in the morning on the same side of the bed and
brush our teeth. We get a cup of coffee and read the news on our iPad or newspaper. We go to the gym
and work out and then go to work. We all have a ritual. Some rituals are good – some are bad. Top
championship athletes also have rituals. Michael Jordan used to go to the basketball court every day and
shoot a thousand free throws. Tiger Woods putts for hours and hits thousands of golf balls. Herschel
Walker does a thousand push-ups every morning. They all have a ritual that is conditioning them to be
tougher than the average athlete. Yes, there is athleticism involved in shooting a thousand free throws,
but Michael’s mind has made him perform this task daily to condition himself for future success.
Stay Positive. It is easy to become negative when a tough situation arises. If left to our own devices our
brains will seek the easy way out, and sometimes that means flight – instead of fight. A warrior who has
command of their mind will take control of the situation. Mentally practicing the ability to drive out the
negative and reinforce with the positive is an acquired skill. You can work on it every day with tough
physical workouts or being exposed to arduous conditions (swimming in cold water, running in heat).
But the best method is to control your thoughts. It takes 21 days to form a habit so start now and write
down all negative thoughts you have in the day. On the next day begin to get rid of those negative
thoughts and one by one replace them with positive ones. This is a great start to a new mindset.
Visualize your Future Self. That's right — get a mental picture of how you want to be in your future self.
In order to get through this current tough workout or hardship you have to not only survive – but thrive.
Think of your future self and how it will feel to stand on the podium with a medal draped around your
neck. Think about the cool breeze blowing against your skin as you hear the crowd cheering in the
background. Use details to create a positively-charged emotion that your mind will connect with.
It has been said that if you’re going through Hell, don’t stop. Keep on driving through the tough stuff,
and use this clear mental picture of what you will be and what you will look like at the finish. Very
powerful stuff.
Mental visualization is key. Before the Championship game, athletes like Michael Jordan rehearse the
winning shot, playing it over and over in their minds as they practice and shoot baskets. Michael Jordan
pictures himself cutting down the basket from the winning game. Tiger Woods sees himself putting on
the green jacket at The Masters. What do you visualize that you will put in your mind to help carry you
across the rough and bumpy road?
Hang Around Winners. If you want to get great at basketball, do you go down to the local playground
and go for a pickup game with some first graders? Or do you go downtown to the courts where the big
boys hang out, and jump in the game? Do you head to the gym on a Friday afternoon or do you head out
to the local bar for Miller Time with Joe and the boys? To get better, you have to work out with and
hang around those who are at or above a level you want to be at. To get mentally tough you have to do
the same. Get in an environment where only the tough survive and you will see your mental
conditioning rise after the first day. Metal sharpens metal. So get tough by getting next to those athletes
who are at the next level.
Repeating Affirmations. Mental affirmations are a great method. Repeating words in your mind to help
you focus on a task is an excellent way to cast off the extra chaos. It is harder for negative thoughts to
enter your mind while you are chanting “I am a winner,” or, “I’m an overcomer”. Come up with a few
affirmations. Write them down and use them when you’re out on your next 5k run or weight workout.
You will be surprised how well they keep you on track, focused and keeping negative thoughts in the far
back of your mind.
Reading Good Books. You can create discipline by reading every night. Reading a good book is a form of
ritual but it also helps to put great things into your mind. Most people go to sleep watching all of the
violence and no good on the evening news at 11. Try reading 10 pages of a good book every night.
Reading every night will build consistency and ritual in your life. It will also help to build mental muscle
that you can use in your next tough workout. Here are a couple of great books I recommend you
definitely learn from.
Calm Yourself. Have you noticed that the top champions are calm during the toughest of situations?
They have learned to calm themselves through conditioning, to be ready for the unexpected. Yoga and
meditation are excellent methods to calm your mind and body. Stretching and long distance running are
also great exercises. The key is to find the method that works for you and begin to incorporate that
activity into your weekly routine (remember ritual?). For me, it is trail running, so I make sure to add this
into my weekly schedule to help me cruise at a higher level and to remain tough when the situation
SGPT Online offers a complete line of training programs. 30 Day, 90 Day and 180 Day Mental and
Physical Training. Nutrition, Running, Combatives and more!

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Navy SEAL Mental Training System 2.

By Former Navy SEAL Brad McLeod and SGPT Online Training

Here are the key ingredients to this training.

Lesson 1. Set Yourself up for Success…

Example of a solid morning and evening routine:

What NOT to do when you first wake up:

1. Check your PHONE!!! It can wait.

A good morning routine:

Phase 3: Bedtime Routine:

What Not To Do:

Suggested Nighttime. Routine:

At this point you have completed the following 3 Phases:

1. Organization of your HQ.

Lesson 2: Committing to your Plan.

Lesson 3: Being Realistic

How to use this training program.

5:30 Wake Up with Morning Routine

Daily Mental Challenge: Often times we are our own worst

Warm Up 100m Jog

Daily Dose of Inspiration:

“​Failure will never overtake me if my determination to succeed is

5:30 Wake Up with Morning Routine

Daily Mental Challenge: Spend 5 minutes in quiet focusing on

Warm Up 50 Air Squats Stretch

Daily Dose of Inspiration:

5:30 Wake Up with Morning Routine

Daily Mental Challenge:

1 Hour of activity at 70% pace: Run, Bike, Swim, Row

Daily Dose of Inspiration:

“Perfection is not attainable, but if we chase perfection we can

5:30 Wake Up with Morning Routine

Daily Mental Challenge:

Rest Day: Stretch or Foam Roll

Daily Dose of Inspiration:

5:30 Wake Up with Morning Routine

Daily Mental Challenge: Turn off unnecessary phone notifications.

Warm Up: 100 4 Count Jumping Jacks

Daily Dose of Inspiration:

5:30 Wake Up with Morning Routine

Daily Mental Challenge:

Warm Up: 400m Jog

Daily Dose of Inspiration:

5:30 Wake Up with Morning Routine

Daily Mental Challenge:

Rest Day: Stretch Foam Roll

Daily Dose of Inspiration:

“​The successful warrior is the average man, with laser-like focus.”

5:30 Wake Up with Morning Routine

Daily Mental Challenge: Find and compete 250 piece or larger

Warm Up: 2 Rounds 10 Pull Ups, 10 Alt Lunges, 10 Squats, 10

Daily Dose of Inspiration:

5:30 Wake Up with Morning Routine

Daily Mental Challenge: First Strip down and clean and

3-5 Mile Run 70%

Daily Dose of Inspiration:

“​Great things come to those who don’t wait.”

5:30 Wake Up with Morning Routine

Rest Day: Stretch or Foam Roll

Daily Dose of Inspiration:

“Some people develop a wishbone where their backbone should

5:30 Wake Up with Morning Routine

Daily Mental Challenge:

List as many of the states as you can on a piece of paper. Bonus

Warm Up: 25 Burpees

“Failure will never overtake me if my determination to succeed is

“The successful warrior is the average man, with laser-like focus.”

“Great things come to those who don’t wait.”