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, plank, V-ups, TGU's

Squat 10RM
15, 19, 23, 26, 29, 32/71 *PR :)

4 Rounds:
400m run
15 Pushups
20 Squats
Time: 18:12

Nice work 6 am! :)
Squat
85x5, 100x5, 115x5, 130x5, 140x5, 150/330 x5

Kroc Rows
12x20
20x20
28x20

Run 400m x 4
* full rest between efforts
Times: 1:29, 1:23, 1:24, 1:27

Whole body is feeling achy and stiff. Hope I'm not catching something.
Squat 10RM to 51 (PR)

4 Rounds:
400m Run
15 Pushups
20 Squats
Time: 14:06
Snatch 24x2x8; 20x2x2

25 Negative Chin-ups - 5s hold

400m Run x4
1.38, 1.36, 1.32, 1.50 - Did not intentionally sandbag that last one. I almost got clipped by a biker.
PM: Hot Tub/Stretch.
Warmup:
CrossOver Symmetry.
Hip/Shoulder Stuff.
10 minute easy bike outside.
4 casual rounds: Sled Push + 5 Ring Rows + Sled Pull + 5 WallBall (20#).

Squats 70kg/155# x 5 reps.
Split Squats 30kg/67# x10 reps per leg.

200 Double Unders in 1:53. Tripped on rep 165. DAMMIT! I actually felt strong and wasn't cramping and thought maybe I'd get to 200 unbroken...or at least get a PR. :( Oh well! haha!!
Super easy day!!