rugby Workout of the Day
Thursday, January 8, 2026Full-Body Power & Conditioning
Warm Up
3 Rounds
30 secs
Wall Sit
8 reps per leg
Med Ball Lateral Jumps
8 reps per leg
Drop Split Squats
Main Session
5 Rounds
3 reps
Trap Bar Deadlift Jump
5 Rounds
3 reps
Barbell Front Squat
3 Rounds
6 reps per arm
Single Arm Landmine Press (Explosive)
7 reps
Weighted Chin Up
3 Rounds
30 secs
Bear Overhead Hold
Cool Down
3 Sets
45 secs per leg
Standing Single Leg Hamstring Stretch
45 reps per leg
Weighted Ankle Stretch
45 reps per leg
Low Dragon Stretch
