rugby Workout of the Day
Thursday, June 25, 2026Upper Body Strength
Warm Up
3 Rounds
30 secs
Dead Hang
5 metres
Plank Lateral Crawl
10 reps
Banded Upright Row
Main Session
4 Sets
5 reps
Barbell Bench Press
4 Sets
5 reps
Dumbbell Incline Bench Press
3 Superset
8 reps
Cable Seated V Grip Low Row
8 reps
Cable Wide Grip Lat Pulldown
3 Rounds
10 reps per arm
Standing Filly Press
10 reps
EZ Bar Seated Overhead Tricep Extension
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
