Try this upper body workout for your Saturday.

1 mile run

Barbell Bench Press

5 sets, 5 repetitions

Barbell Bent Over Row

 5 sets, 5 repetitions

Assisted Pull-up

5 sets, 5 repetitions

Standing Oblique Crunch

3 sets, 8 repetitions

Reverse Crunch

3 sets, 8 repetitions

1 Mile run

Discuss in our forums

https://www.mmatraining.com/forums/forumdisplay.php/16-MMA-Training-Workout-Of-The-Day