Just Lift Shit

WARM-UP·ROUND 1/2

0:3051:35 LEFT

Overhead Stability & Strength

Upper · push

Moderate

Focus on overhead vertical pressing mechanics followed by horizontal push volume. Use a weight that allows for crisp military press reps while pushing the accessory work to build endurance.

Now

Press START — first up: Scapular Push-up

Full workout

WARM-UP5:00

Scapular Push-up 0:30

Thoracic Rotation (Quadruped) 0:30

Wall Slide 0:30

Wrist Circles 0:30

BLOCK 1 — Vertical Strength16:35

Kettlebell Two Arm Military Press 0:45

Suitcase Carry 0:30

Kettlebell Alternating Row 0:45

BLOCK 2 — EMOM × 1515:20

Kettlebell One Arm Push Press6 reps each side 60s

Kettlebell Figure 820 reps 60s

Close-grip Push-up12 reps 60s

BLOCK 3 — Stability Finisher9:20

Bottom-up Carry 0:30

Scapula Push-up 0:45

COOL-DOWN5:20

Child's Pose 1:00

Overhead Tricep Stretch 1:00

Cross-Body Shoulder Stretch 1:00