rugby Workout of the Day
Thursday, May 7, 2026Upper Body Strength
Activation
3 Rounds
8 reps
Downward Dog Toe Taps
12 reps
Prone Angel
Main Workout
4 Sets
6 reps
Barbell Bench Press
3 Sets
7 reps per arm
Single Arm Dumbbell Row
3 Rounds
8 reps
Dumbbell Shoulder Press
8 reps per arm
Dumbbell Alternating Bicep Curl
Rest as needed in between rounds
3 Rounds for Time
20 reps
Kettlebell Russian Twist
5 reps per arm
Dumbbell Renegade Row
15 reps
Bodyweight Squat
Cool Down
2 Rounds
30 secs
Single Arm Chest Stretch on Wall
30 secs
Overhead Single Arm Tricep Stretch
30 secs
Posterior Shoulder Stretch
