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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Warmup: Burpees, squats, lunges, ring rows, Russian swings, scap pushups, TGU's, KB deadlifts

Deadlift 1RM
45, 55, 65, 75, 80, 84/185 *PR :)

AMRAP 9
90 SU's
20 Weighted Step ups (with pink KB)
10 Burpees
Score: 2 rounds + 117

Nice work 6 am! :)
Deadlift 5RM to 56

AMRAP9
90 Single Unders
20 Weighted Step Ups (10kg)
10 Burpees
Score: 3+35
Easy day: Squat 419x1 + Bench 331x1 + Run 30 minutes easy pace.
PM:
Warmup:
CrossOver Symmetry.
10 Burpees + 10 Squats + 10 Lunges + 10 Chinups + 10 Pushups + 10 V-Ups WITH 5 WallBall (20#) after each movement.
Hip Stuff.

Squat 94kg/208# x5 reps.
Stiff Leg Deadlifts 80kg/177# x 10 reps x 3 sets.

5 Rounds:
300m Row
20 Russian Swings (20kg/44#)
10 Goblet Squats (20kg/44#)
Time: 12:54
That was a fun workout.
Was super rushed today...tonnes of unexpected "surprises" to deal with. But it all worked out. YAY for a beautiful Friday. :D