Rugby

Strength

Elliptical bike Running Back Squat (4 sets) Split jerk (4 sets)

Vertical Jumps weight vest (5

Flat Bench Press (4 sets) Bench Dips (4 sets) Box jumps (4 sets)
sets)

Push ups

Power

Elliptical bike Running Deadlift (4 sets) Push press (4 sets)

Bent Over Row Depth Jumps (4 sets) Kettlebell Swings (4 sets) Push Ups
 Line out Jumping+ Scrummaging

Elliptical bike Running Power clean (4 sets) Pendlay rows

Pull ups (3 sets) Dumbbell Chest press Loaded carries Push Ups