rugby Workout of the Day
Thursday, December 4, 2025Upper Body Strength
Warm Up
2 Rounds
8 reps
Downward Dog Toe Taps
12 reps
Prone Angel
30 secs
Dead Hang
Main Workout
4 Sets
5 reps
Dumbbell Bench Press
4 Sets
5 reps
Barbell Row
3 Sets
5 reps
Dual Dumbbell Strict Press
3 Sets
5 reps per arm
Superman Hold
2 Sets
max reps
Dead Hang
hold the hang for as long as possible
Cool Down
2 Rounds
30 secs
Single Arm Chest Stretch on Wall
30 secs
Overhead Single Arm Tricep Stretch
30 secs
Posterior Shoulder Stretch
