rugby Workout of the Day
Wednesday, March 4, 2026Upper Body Strength & Contact Power
Warm Up
3 Rounds
8 reps
Plyometric Push Ups
10 reps
Band Pull Aparts
10 reps
Alternating Upright Row
Main Session
5 Sets
2 reps
Barbell Bench Press
4 Sets
4 reps
Barbell Strict Press
3 Rounds
6 reps per arm
Banded Explosive Landmine Press
5 reps
Dead Hang to Pull Up
3 Rounds
12 reps
Dumbbell Seated Lateral Raise
12 reps
EZ Bar Seated Overhead Tricep Extension
3 Sets
30 secs
Seated Dumbbell Overhead Hold
Cool Down
1 Rounds
60 secs per arm
Overhead Single Arm Tricep Stretch
60 secs per leg
Standing Single Leg Hamstring Stretch
60 reps per arm
Single Arm Chest Stretch on Wall
