rugby Workout of the Day
Saturday, April 4, 2026Upper Body Strength
Warm Up
3 Rounds
10 reps per arm
Shoulder Taps
6 reps
Plyometric Push Up On Weight Plates
10 reps
Banded Upright Row
Main Session
5 Sets
3 reps
Barbell Bench Press
5 Sets
3 reps
Barbell Push Press
3 Rounds
8 reps
Double Kettlebell Gorilla Row
12 reps
Cable Wide Grip Lat Pulldown
3 Rounds
10 reps
Barbell Upright Row
3 Sets
20 secs per side
Bear Hold with Neck Holds
Cool Down
1 Rounds
90 secs
Seal Stretch
60 secs per arm
Overhead Single Arm Tricep Stretch
30 reps per arm
Single Arm Chest Stretch on Wall
