rugby Workout of the Day
Sunday, June 14, 2026Upper Body Strength & Power
Warm Up
3 Rounds
8 reps per side
Downward Dog Toe Taps
8 reps
Prone T-Raise
6 reps
Banded Assisted Plyo Push Ups
Main Session
4 Sets
6 reps
Barbell Bench Press
3 Sets
8 reps
Cable Wide Grip Lat Pulldown
3 Sets
6 reps
Single Arm Landmine Press (Explosive)
Focus on exploding that push movement
3 Rounds
max reps
Pull Ups
10 reps
Laying Med Ball Chest Press
Cool Down
2 Rounds
30 secs per arm
Overhead Single Arm Tricep Stretch
6 reps
Jefferson's Curl
30 secs per arm
Single Arm Chest Stretch on Wall
