Start the following workout, 2 to 4 days per week. Soon, we will add skills and phase (team) rugby, and develop core strengthening, speed and agility, fitness, acceleration, tackling, and ball handling . Eventually, you will be the healthiest and strongest team left (at the end of the playoff run).

• 4 sets of 30 Kettle-bell swings or box squats
• 2 sets of 15 lunges (each) or Kettle-bell switches
• 2 sets of 30 seated cable rows or bent over rows
• 4 sets of 15 push-ups
• 4 sets of 15 sit ups
• Run 30-40 minutes per session

Practice starts December 1st.

3:15 pm to 5:15 pm on Tueday and Thursdays,  10:00 am to 11:45 am on Saturday.

Coach Paul O’Brian
(303) 506-8110
Tigers Rugby Football Club