Welcome to the best strength and conditioning program in Fredericton. Our gym has produced almost 70 girls who squat over 200 pounds, 5 girls who squat over 275 pounds, and 3 girls who squat over 300 pounds. Our strongest girl squats 353 pounds at a bodyweight of 138 pounds (that’s 2.55 x bodyweight). Most of them had never touched a barbell before entering our gym and all of them maintained high level conditioning programs.
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PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry.
Hip Stability Exercises.
10 Burpees + 2 TGU + 10 Squats + 2 TGU + 10 Lunges + 2 TGU + 10 C2B Chinups + 2 TGU + 10 Pushups + 2 TGU + 1- V-Ups + 2 TGU.

Bench Press 44kg/98# x10 reps x 2 sets.

Handstand warmups drills A La Amy.

Max Strict HSPU 8 and 7.
Last time was 8 and 8 and I was fresh. Today I'm a little tired from all the rope climbs yesterday and the high rep bench today. So, I'll take it. :)

10 minutes Handstand Play.

3000m easy row in 14:19.7.

Cooldown:
CrossOver Symmetry.
Weighted Chinups 5RM to 1.5

10 mins:
50 Double Unders
776 Single Unders
SLDL 61x8x3

Ring Rows (Chinup progression)

300 DUs
9.13 PR - 1st time breaking 10mins :)