rugby Workout of the Day
Monday, January 12, 2026Box Pause Back Squat Strength + Horizontal Power
Warm Up
2 Rounds
6 reps per leg
Worlds Greatest Stretch
10 reps
Banded Good Mornings
6 reps per side
Side Lying Thoracic Rotation
Main Session
5 Sets
3 reps
Barbell Box Pause Back Squat
4 Sets
2 reps
Barbell Hang Power Clean
3 Sets
8 reps
Kettlebell Goblet Squat
3 Sets
20 reps
Single Arm Kettlebell Suitcase March
3 Rounds
6 reps per side
Med Ball Rotational Slam
6 reps per arm
Bird Dog Row
Cool Down
1 Rounds
30 secs per leg
Pigeon Pose
10 reps
Deep Squat Calf Raise
30 secs per side
Quadruped Thoracic Rotation
