Ymca 30 minute blitz today. Left house with 2 year old. Realized at gym that my house key was still with neighbors since they watched the house. I knew I had 30 minutes tops before the kids pull up (potty training now) would explode at gym day care. With that in mind I busted through a bunch of goodies quickly
started with foam roll on back, itbs, and quads.
hammer strength low row two arms at a time
1 pps for 2 sets of 20
2 pps for 2 sets of 20
3 pps for 2 sets of 20
standing row to chest
5 sets of 15
face pull with rope
5 sets of 12
Pauloff hold
10 sets of 10 seconds without rest going from left to right every other set
cable rope curl
stack for 3 sets of 10
alternate db curl
45s for 15 to failure
machine hammer curl
3 sets of 10, 6, 4 in 10 second rest pause style
quad stretches
done
I then drove around for an hour with the 2 year old before my wife got home to let me in the house. I then cut the grass very half assed and headed off to a birthday party for a long time friend of the 7 year old. They have been in day care together since they were 3 months old. The wife usually does the bday parties but I always sign up for this one each year. They always have tons of food and beer.