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:
20 minutes of hip, thoracic, shoulder stuff.
10 Burpees + 10 WallBall (20#) + 10 Lunges + 10 Ring Rows + 10 Pushups + 10 V-Ups.
Clean up Tony's bar. ;)

Bench Press 60kg/133# x3 reps.
Strict Handstand Pushups x 6 reps x 8 sets.

5 Rounds:
20 Double Unders
10 Thrusters, 30kg/67#
Time: 4:53. ungh. Stupid thrusters. haha!
KB Flyes find 10x3 max
8, 12 x 10 x 3

Ring Dips
BWx3
10x3
15x3
20x3
25x3x6

5 rounds: 20 doubles + 10 thrusters (50kg)
Time: 5:05

Great session!
Front Squat 2RM to 53

AMRAP10
10 Deadlifts (40)
10 Pushups
10 V-Ups
Score: 6+24
Squats 45x5; 55x5; 60x5; 65x5; 69x5; 72x3 F

KB Flyes 5x10x3

5 Rounds
20 DUs
10 Thrusters 25

9:41
I knew I was too tired to attempt a 10RM, but also too stubborn to care. The good news is that my ankle/shin were non issue, although I was a little tentative with depth. Squat 463x9 + bike 20 minutes.