rugby Workout of the Day
Friday, June 12, 2026Upper Body Strength & Contact Power
Warm Up
3 Rounds
8 reps
Scap Push Ups
6 reps per side
Alternating Single Arm Kettlebell Plank Pull Through
10 reps
Alternating Upright Row
Main Session
4 Sets
5 reps
Barbell Bench Press
3 Sets
6 reps
Barbell Push Press
3 Rounds
8 reps per arm
Single Arm Landmine Row
8 reps per arm
Single Arm Dumbbell Push Press
3 Rounds
8 reps
Chin Up
10 reps
Depth Push Ups
3 Rounds
30 secs per arm
Band Resisted Bear Hold with Arm Extension
20 secs per side
Standing Neck Holds
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
