rugby Workout of the Day
Sunday, October 18, 2026Upper Strength
Warm Up
2 Rounds
15 reps
Band Pull Aparts
10 reps
Prone T-Raise
10 reps
Scap Push Ups
Main Session
4 Sets
6 reps
Barbell Bench Press
3 Sets
8 reps
Single Arm Dumbbell Row
3 Sets
8 reps
Dumbbell Seated Overhead Press
3 Rounds
12 reps
Cable Standing Face Pull
12 reps
EZ Bar Standing Bicep Curl
8 Sets
20 secs
Watt Bike
20s HARD, 10s Rest
Cool Down
1 Rounds
30 secs
Posterior Shoulder Stretch
60 secs
Seated Forward Fold
30 secs
Upper Trapezius Stretch
