Just Lift Shit

Friday, March 20, 2026

WARM-UP — ROUNDS x 2·ROUND 1/2

0:3046:45 LEFT

Iron Spring Surge

Upper · pull

Now

Press START — first up: Hip Circle & Leg Swing

Full workout

WARM-UP — ROUNDS x 24:00

Hip Circle & Leg Swing 0:30

Kettlebell Deadlift 0:30

Goblet Squat 0:30

Halo 0:30

BLOCK 1 — ROUNDS x 424:00

Kettlebell Swing 0:40

Single-Arm Clean & Press 0:40

Renegade Row 0:40

Goblet Squat 0:40

BLOCK 2 — EMOM x 1010:00

Kettlebell Snatch6 reps each side 60s

Double Kettlebell Front Squat10 reps 60s

FINISHER — TABATA4:00

Kettlebell Swing 0:20

COOL-DOWN4:45

Seated Hamstring Stretch 0:45

Hip Flexor Stretch 0:45

Thoracic Rotation Stretch 0:45

Child's Pose 1:00