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.
4 Rounds: 5 Burpees + 5 Goblet Squats + 5 WallBall (20#).
Hip Stuff.

Squat 84kg/186# x 10 reps x 3 sets.
Split Squats 40kg/89# x 10 reps per side.

1000m row in 4:08.5.
Blah! 10.6 seconds slower than my PR but that's all I had in me today. :(

Cooldown:
CrossOver Symmetry.
Training was a bit jumbled last week. Bench 300x5, Squat 375x10, Rack Pull 816xF (strap slipped... should have this soon), Rack Pull 705x10, and some rowing/biking/running. Today was: Squat 265x10x3, SLDL 331x10x3. Should be back on a normal schedule now.