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: Jumping Jacks, Mountain Climbers, Russian Swings

Bench 3R
12, 16, 19, 22, 25, 28 *PR :)

AMRAP 12
60 SU's
10 Burpees
10 Deadlifts @ 55% (40)

Score: 5 rounds + 68

Nice work 6 am! :)
5km Fartlek Run - 28.58
Bench 3RM to 49

AMRAP12:
60 Single Unders
10 Burpees
10 Deadlifts @ 40kg
Score: 5+51
Front Squat
55x3, 65x3, 75x3, 85x3, 90x3, 95x3

Kroc Rows
12x20, 20x20, 28x20

5 rounds:
20 doubles
10 6-count burpees
5 strict chinups
Time: 6:28

Good session
Squat 507x1 (depth sucked, felt slow), T-bar Row 265x6x3, Kroc Row 70x30x4. Got a little greedy on the squat thinking 500+ would be a daily minimum, but I fucked up my wraps and everything felt wrong.