rugby Workout of the Day
Monday, March 2, 2026Full-Body Power & Conditioning
Warm Up
3 Rounds
8 reps per leg
Lateral Jumps
8 reps per leg
Fire Hydrant
5 reps per leg
Pause Jump Lunges
Main Session
5 Sets
2 reps
Barbell Power Clean
4 Sets
5 reps
Barbell Front Squat
3 Rounds
10 reps
Dumbbell Seated Overhead Press
6 reps per side
Cable Half Kneeling Low to High Chop
5 Rounds for Time
60 secs
Watt Bike
6 reps
Burpee
Cool Down
2 Rounds
45 secs per leg
Weighted Ankle Stretch
45 secs per leg
Low Dragon Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
