rugby Workout of the Day
Sunday, March 22, 2026Push Jerk Power & Upper-Body Collision Prep
Warm Up
2 Rounds
12 reps
Banded Face Pulls
8 reps
Prone Elbow Lift Off
6 reps
Down Up
Main Session
6 Sets
2 reps
Barbell Push Jerk
4 Sets
6 reps
Dumbbell Bench Press
3 Rounds
6 reps per arm
Single Arm Landmine Press (Explosive)
6 reps per arm
Single Arm Landmine Row
3 Rounds
30 secs per side
Bear Hold with Neck Holds
20 reps
Kettlebell Russian Twist
Cool Down
1 Rounds
30 secs per leg
Seated Twist with Extended Leg Stretch
30 secs
Childs Pose Stretch
30 secs per leg
Standing Hip Flexion with Resistance Bands
