9.23.23

For time:

20-16-12-8-4-2 reps of

 Step ups  (35/50# DB)

Dumbbell Push Jerks (35/50# DB)

Dumbbell Lunge  (35/50# DB)

Community Notes:

9 AM Saturday and 9 AM Sunday (cardio) classes will be held at the Lyons Den 555 w. Beidler Rd. KoP, we are hosting a CF Level 1 Seminar. 

(7 am Saturday will be at the box)

Quote: 

"The only person who can transform your life is the one you see every day in the mirror. Be you -- the one who shapes your own destiny." ~ Federico Navarrete