Cowbridge Ladies put their training tips from Cardiff Blues fitness coach Trystan Bevan and former Welsh cap Jason Jones-Hughes, into practice and came away with a 17-5 victory at Kidwelly.
Under blazing sunshine Kidwelly started off strongly and attempted to bully the Cowbridge pack but in response the visitors lifted themselves to produce some great rugby.
The home team demonstrated tremendous handling skills, big hits and determination in their playing ability however Cowbridge's hard work paid off in the 28th minute when a well-worked drive resulted in scrum half, Suzy Guck, pushing over for the first try of the game.
A second try followed after some deft handwork from the Cowbridge backs brought play into the opposition's 22. Inspirational forward play by Jessica Dawkes, Gemma Harding and Hannah Hughes, saw fly half Anna Jenkins show great strength to force the ball over the line to give Cowbridge a 10-0 halftime lead.
The second half brought a bright 15 minutes for the home side when a try was scored by fly half Georgie Evans. However, Cowbridge showed true grit with some outstanding play from Delyth Powell and Emma Adams. A further try was produced from a break made by Alexis Walker, which was duly converted by Anna Jenkins.
Cowbridge captain Rebecca Porter was extremely pleased with the team's performance but said, "there is still plenty more hard work in order to prepare for the next game".
Cowbridge return to action on Sunday to take on Dolgellau at home, (KO 2.30pm).
Sam Cross and Luke Treharne have been named as co-captains of the Wales Sevens side as head coach Gareth Williams names his 12-man squad to play in the first leg of the HSBC World Series in Dubai next weekend.
Bedwas head coach Steve Law and players Nicky Griffiths and Alun Rees extol the virtues of the close knit club as they prepare to host third place RGC 1404 - who are one place head of them on the Principality Premiership points table - on Saturday.
Many of the Wales squad have said Diolch (thank you) to someone who played an important part in their early playing days by nominating them to be invited to the Wales v South Africa match. One person, Gowerton Comprehensive geography teacher Mr Dean Mason was nominated by two of his former pupils, Dan Biggar and Sam Davies.
The second WRU disability rugby pilot has been delivered, this time in Caerphilly schools, culminating in a festival at the Caerphilly Centre of Sporting Excellence, Ystrad Mynach tomorrow. Plans are in place to set up a Disability Rugby Club in Newbridge to provide long-term playing opportunities.
WRU TV: Hear from inside the Wales camp as Neil Jenkins discusses this weekend's clash with South Africa and how the squad are looking to put in a strong performance to round of the 2016 Under Armour Series