rugby Workout of the Day
Monday, October 19, 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
3 reps
Barbell Bench Press
5 Sets
3 reps
Barbell Strict Press
3 Rounds
6 reps per arm
Single Arm Landmine Row to Rotational Press
8 reps
Weighted Chin Up
3 Rounds
12 reps
EZ Bar Standing Bicep Curl
12 reps
Cable Rope Standing Tricep Pushdown
3 Sets
30 secs
Bear Overhead Hold
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
