Vagabond Hours on Saturday:
Morning Hours: 10:00 am to 2:00 pm
Afternoon Hours: 3:00 pm to 5:30 pm
Closed For One Hour: 2:00 pm to 3:00 pm

Mobility/Dynamic Warm-Up: 5-7 Minutes of the following movements:
Deadbug
Lunge and Twist
Wrist Flexor Stretch
Standing ITB Stretch

Active Warm-Up: 2 Rounds of the Following Movements:
Row 350 m
Butt Kicks x 40 m
Overhead Squats x 10(Barbell)
Front Squats x 10(Barbell)
Run 200 m

Workout of the Day:
Front Squat 3 x 5 @ 85% of 5 rep max
Rest 3:00 Minutes
Muscle-Up Progressions 3 sets x 3
Beginner: Strict Pull-Ups
Intermediate: Knees on Floor
Advanced: Full ROM
Rest 4:00 Minutes
AMRAP 6 Minutes of:
800 m Run- With remaining time do AMRAP of Overhead Squats @ 75/45
Rest 2:00 Minutes
AMRAP 6 Minutes of:
800 m Run- With Remaining time do AMRAP of Front Squats @ 135/95