Just Lift Shit

WARM-UP·ROUND 1/2

0:4553:50 LEFT

Rack and Stability

Legs · squat

Moderate

Focus on building lower body strength and stability through front-rack squatting and unilateral carries. Select a challenging weight for the front squats while maintaining a steady, sustainable pace through the EMOM and finisher.

Now

Press START — first up: 90/90 Hip Switches

Full workout

WARM-UP9:00

90/90 Hip Switches 0:45

Thoracic Rotation (All-fours) 0:45

Bodyweight Squat with Reach 0:45

Bodyweight Cossack Squat 0:45

BLOCK 1 — Heavy Squat & Stability17:20

Kettlebell Front Squat 1:00

Kettlebell Waiter's Walk 0:45

Scapular Pull-up 0:45

BLOCK 2 — EMOM × 1212:20

Kettlebell Lunge Pass Through6 reps each side 60s

Pull-up8 reps 60s

Jump Rope50 reps 60s

BLOCK 3 — Finisher10:50

Kettlebell Goblet Squat 0:45

Hanging Leg Raise 0:45

Jump Rope 0:45

COOL-DOWN4:20

Pigeon Stretch 1:00

Dead Hang 1:00

Child's Pose 1:00