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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Turkish Getups:
2 @ Yellow
2 @ Purple
6 @ Green

900 Single Unders
Time: 8:01
PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry.
1000m Easy Row.
3 Rounds: 6 Six Point Burpees + 6 Banded Tempo Squats + 12 Banded Lateral Steps + 6 Strict Chinups + 6 WallBall (20#).

Bench Press 48kg/107# x 10 reps # 2 sets.
Strict Ring Dips x 10 reps x 5 sets.

5 Rounds:
20 Double Unders (unbroken)
10 Cleans, 30kg/67# (unbroken)
1 Rope Climb
Time: 9:56

Major sinus/allergy issues and I am terrible at high rep cleans (even at low weight - ha!). But it ended up being OK. I even tripped up 3 times on the double unders and had to start over to get 20 unbroken. haha!

Cooldown:
CrossOver Symmetry.
Squat 5RM to 67

Bench - find a 3RM - 45x3 & 46x 2/3 Both PRs!!

5 Rounds
20 DUs
10 Cleans (20kg UB)
1 Rope Climb

12.40