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Fitness Planner
  1. Example Plan 3
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MAS Training 2

Warm-up with dynamic movement drills and a light jog A: 3 x 22m in <15 seconds, jog to far try line in <45 seconds, repeat x 8 B: 4 x 35m shuttle in 30 seconds, rest 30 seconds, x 10 C: Out and Back Shuttle: 2 x 73m shuttle in 30 seconds, rest 30 seconds, x 8 D: Rugby Suicide: Start at 1/2 way line, sprint 10m back pedal 10m, sprint 28m, back pedal 18m, sprint 40m, all in <30 seconds, turn and jog back to 1/2 way in <15 seconds, rest 15 seconds. Repeat x 8