Friends Fitness
Rucking, Tactical
Coach
Rhonda Rinaldi
Features
4 sessions per week
Must use App app to view and log training
Program Training
Test Image
This is a test image
Sample Week
Week 1 of 10-week program
Sunday
12.9.22
A1
Burpee
A2
Pull-Up
B
Burpee
Conditioning
C
*New Circuit
Monday
Get it!
A
Heroic Warm-up
For Completion
Conditioning
B
Warm Up #3
10 each: Air squats Inch worm Walk Leg swings
C1
Back Squat
1, 5, 5, 5, 6 @ 50, 60, 70, 80, 80 %
C2
Hang Clean
D
Tuesday
Monday Madness
A
Dynamic Activation
For Completion
B1
Hang Clean
3 x 5 @ 60 %
B2
Box Jump
3 x 5
C1
Clean Complex
3 x 1 @ 50 %
C2
Hang Clean
3 x 5
C3
Box Jump
3 x 2
D
Bench Press
5 x 5 @ 60, 65, 75, 75, 80 %
E1
Bumper Push-Up
3 x MAX
E2
Pull-Up
3 x 6
E3
Spread Eagle Situps
3 x 20
F1
Barbell Bicep Curl
5 x 5
F2
Diamond Push-Up
5 x 10
F3
Bent Over Row
5 x 5
G1
YTW
1 x 10
G2
Static Stretch
1 x 5:00
Wednesday
Superset Test 1
A
Back Squat
3 x 10 @ 100 lb
B
Bench Press
3 x 10 @ 50 lb
C
Front Squat
3 x 10 @ 75 lb
Thursday
Week 1 Day 5
A
Thursday
Week 1 Day 5
Friday
Week 1 Day 6
