Remember, don’t lift heavy for strength three days in a row. Take the time to work on core stability or joint mobility/flexibility, do some Turkish getups, foam roll, etc. The same thing goes for conditioning–don’t beat up your nervous system and your connective tissue by thrashing your body through the conditioning workouts every day. Use the core/recovery complexes on the whiteboard instead. Don’t come to CFSQ to “feel the burn” or satisfy some cardio-junkie concept of getting a good workout. We train to improve physical performance, and sometimes that means low intensity recovery instead of maximal effort, lung-burning conditioning.

Warmup
Speed Ladder
Hip Mobility Series

3 Sets
10 Downdog Push-ups
10 Kettlebell Swings
10 Ab Wheel Rollouts

Strength
5/3/1

Conditioning
Burpee Challenge
5×10 Burpees in 30 seconds, every 2:00 for 10:00
OR
4×15 Burpees in 45 seconds, every 2:30 for 10:00
(0:00,2:30,5:00,7:30)

Whole30 Day 10: 1/3 of the challenge complete. No turning back now. Streamline your process, but keep it fresh so you don’t get bored and revert back to old habits.