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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Go Katelyn!
Bench 1RM to 56 (PR, but with some butt liftage)

AMRAP5:
5 Pushups
5 Burpees
10 Overhead Squats (20kg)
Score: 4+10
PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry.
800m jog.
10 Burpees + 10 WallBall (20#) + 10 Lunges + 10 Chinups + 10 Pushups + 10 V-Ups + 2 Turkish Getups.

Squats 86kg/191# x 8 reps.
Weighted Step-Ups (14#) 40kg/89# x 10 reps x 3 sets.

4:15 min easy jog
10:00 min hard run
3:45 min easy jog

Not sure on distance but definitely over 3km. It was fairly nice out...the wind made it hard to breathe at times...and something in the air brought my headache back. But overall, sooo nice to be outside.
Warm-up
Deadlift 1RM to 121 (PR)
AMRAP 9:
30 DUs
20 weighted step ups (10kg)
10 burpees
3+45
Realized today was the first day that my strength set started with big reds on the bar. Yay!