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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Squat 3RM to 54 (PR)

4 Rounds of:
400m Run
50 Squats
Time - 17:03
Squat 3RM to 66

4 Rounds:
400m Run
50 Squats
Time: 15:56
Bench press
105 / 231 x3

20 Deficit (2") HSPU
Rested 2 minutes between sets of 5.

4 rounds: 400m run + 2 rope climbs
Time: 9:08
Squat 3RM to 83
200 double unders in 4:41.

Opted out of the 400 m run/50 squats nonsense and had these things called "legs" I was able to run with through two games of ultimate right after gym. Funny how that works.