rugby Workout of the Day
Monday, July 7, 2025Upper Body Strength & Run
Warm Up
3 Rounds
8 reps per side
Downward Dog Toe Taps
8 reps
Prone Elbow Lift Off
6 reps
Plyometric Push Ups
Main Session
3 Sets
8 reps
Barbell Bench Press
3 Sets
8 reps
Double Kettlebell Gorilla Row
3 Sets
8 reps
Barbell Push Press
Focus on exploding that push movement
3 Sets
8 reps per side
Bird Dog Row
2 Rounds
3 mins
Run
2 mins
Run
30 secs
Run
Cool Down
2 Rounds
30 secs per arm
Overhead Single Arm Tricep Stretch
6 reps
Jefferson's Curl
30 secs per arm
Single Arm Chest Stretch on Wall
