Just Lift Shit

WARM-UP·ROUND 1/2

0:3047:20 LEFT

Vertical Press Mastery

Upper · push

Moderate

This session centers on vertical overhead strength followed by horizontal pressing volume and core stability. Select a heavy weight for the strict presses that you can control for low reps, then shift to a moderate, steady pace for the floor press and carry work.

Now

Press START — first up: Shoulder Circles

Full workout

WARM-UP5:30

Shoulder Circles 0:30

Scapula Push-up 0:30

Quadruped Thoracic Rotation 0:30

Wall Slides 0:30

Inchworm to Push-up 0:45

BLOCK 1 — EMOM × 1818:20

Kettlebell One Arm Military Press to Side5 reps each side 60s

Pull-up8 reps 60s

Kettlebell Alternating Press on Floor12 reps 60s

BLOCK 2 — Rounds for Quality16:05

Kettlebell One Arm Floor Press 1:00

Suitcase Carry 0:45

Kettlebell Goblet Squat 0:45

BLOCK 3 — Tabata Finisher4:20

Push-up to Side Plank 0:20

COOL-DOWN3:05

Child's Pose 0:45

Cross-Body Shoulder Stretch 0:45

Wrist Stretch 0:30

Cat-Cow 0:45