rugby Workout of the Day
Wednesday, March 18, 2026Upper Body Strength & Rotational Power
Warm Up
3 Rounds
6 reps
Spiderman Pushups
10 reps
Hanging Oblique Knee Raise
10 reps
Alternating Upright Row
Main Session
5 Sets
3 reps
Barbell Bench Press
5 Sets
3 reps
Barbell Push Press
3 Rounds
6 reps per arm
Single Arm Landmine Press (Explosive)
8 reps per side
Single Arm Kettlebell Bent Over Row
3 Rounds
10 reps per side
Kettlebell Russian Twist
30 secs
Med Ball Bear Hold
Cool Down
3 Rounds
90 secs per arm
Overhead Single Arm Tricep Stretch
45 secs per leg
Standing Single Leg Hamstring Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
