Just Lift Shit

Saturday, March 28, 2026

WARM-UP·ROUND 1/2

0:4050:30 LEFT

Vertical Press Protocol

Upper · push

Now

Press START — first up: Scapula Push-up

Full workout

WARM-UP5:10

Scapula Push-up 0:40

Quadruped Thoracic Rotation 0:40

Wrist Circles 0:30

Inchworm 0:45

BLOCK 1 — Strength & Stability23:20

Kettlebell One Arm Military Press 0:45

Kettlebell Alternating Row 0:45

Suitcase Carry 0:45

BLOCK 2 — EMOM × 1212:20

Plyo Push-up10 reps 60s

Kettlebell Goblet Squat12 reps 60s

Bear Crawl1 reps 60s

BLOCK 3 — Tabata4:20

Jump Rope 0:20

COOL-DOWN5:20

Scapular Dead Hang 1:00

Child's Pose 1:00

Thread the Needle 1:00

Wrist Extensor Stretch 0:30