rugby Workout of the Day
Friday, November 21, 2025Upper Body Strength & Passing Power
Warm Up
3 Rounds
8 reps per side
Alternating Single Arm Kettlebell Plank Pull Through
20 secs
Dead Hang
10 reps
Hand Releasing Push Ups
Main Session
5 Sets
4 reps
Barbell Bench Press
5 Sets
4 reps
Barbell Strict Press
3 Rounds
10 reps
Cable Wide Grip Lat Pulldown
6 reps per side
Med Ball Rotational Slam
3 Rounds
10 reps
Double Kettlebell Gorilla Row
10 reps per side
Superband Tall Kneeling Pallof Press
Cool Down
1 Rounds
60 secs per arm
Overhead Single Arm Tricep Stretch
30 secs per arm
Single Arm Chest Stretch on Wall
90 secs
Childs Pose Stretch
