Just Lift Shit

Tuesday, April 7, 2026

WARM-UP·ROUND 1/2

0:3051:00 LEFT

Lat and Grip Grind

Upper · pull

Moderate

Focus on vertical and horizontal pulling mechanics with a mix of heavy rowing and pull-up bar accessory work. Choose a kettlebell weight for rows that challenges your grip, and prioritize a slow eccentric phase on the pull-ups to build control.

Now

Press START — first up: Cat-Cow

Full workout

WARM-UP4:00

Cat-Cow 0:30

Scapular Pull-up 0:30

Prone Y-Raise 0:30

Kettlebell Halos 0:30

BLOCK 1 — Strength Rounds21:20

Kettlebell One Arm Row 0:45

Kettlebell Goblet Squat 0:45

Kettlebell Single-Arm Rack Carry 0:45

BLOCK 2 — Density EMOM × 2020:20

Kettlebell Sumo High Pull12 reps 60s

Push-up12 reps 60s

Pull-up8 reps 60s

Hanging Leg Raise10 reps 60s

COOL-DOWN5:20

Lat Foam Rolling 1:00

Cross-Body Shoulder Stretch 0:45

Bicep Wall Stretch 0:45

Child's Pose 1:00