rugby Workout of the Day
Wednesday, June 17, 2026Upper Body Strength & Contact Power
Warm Up
3 Rounds
8 reps
Plyometric Push Ups
10 reps
Band Pull Aparts
10 reps
Alternating Upright Row
Main Session
5 Sets
4 reps
Barbell Bench Press
5 Sets
4 reps
Barbell Push Press
3 Rounds
6 reps per arm
Single Arm Landmine Press (Explosive)
10 reps
Double Kettlebell Gorilla Row
3 Rounds
5 reps
Dead Hang to Pull Up
12 reps
Cable Rope Standing Tricep Pushdown
3 Sets
30 secs per arm
Band Resisted Bear Hold with Arm Extension
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
