Isolation Blues for Red October

FNGs: None
Warm Up: Side Straddle Hops,Imperial March, Hillbillies, Toy Soldier Fozie arm circles, Daisy Pickers, Quad Stretch, Hamstring Stretch
The Workout: Round 1 > All exercises two handed with Kettle Bell/Weight (focus on isometric exercises): Wall sit hold with press up/out/under leg hold 10 rep count. 2 build up sprints. Wall sit hold while pass weight chest high, head high and under legs.  2 build up sprints.

Round 2 > L-Shape seated 10 rep one arm press. Free hand outstretched. Isometric hold one arm press while free hand press 20 sec count. Pillar press neck high engage all muscle groups. 4 rounds of 15 sec hold / 5 sec rest. Shoulders on wall/make body into table. Single arm chest press 10 reps/ free hand straight out.  Repeat other arm. Iso hold single arm press free arm vertical raise 20 sec count. Pillar press waist high engage 4 rounds of 15 sec hold / 5 sec rest

Mary: Dauber led yoga stretch sequence.
Announcements:
T-Claps (Recognition):
Prayer: