Just Lift Shit

Monday, April 20, 2026

WARM-UP·ROUND 1/2

0:3046:05 LEFT

Lat and Grip Endurance

Upper · pull

Moderate

A posterior-chain and grip-focused session that balances heavy vertical pulling with unilateral row stability. Maintain a controlled tempo on the rows and focus on full scapular retraction during every rep.

Now

Press START — first up: Scapular Pull-up

Full workout

WARM-UP5:00

Scapular Pull-up 0:30

Thoracic Rotation 0:30

Inchworm 0:30

Cat-Cow 0:30

BLOCK 1 — EMOM × 2020:20

Chin-up8 reps 60s

Hanging Straight Leg Raise10 reps 60s

Kettlebell Sumo High Pull12 reps 60s

Kettlebell Two Arm Row15 reps 60s

BLOCK 2 — PULL & CARRY17:40

Kettlebell One Arm Row 0:40

Suitcase Carry 0:40

Low Glute Bridge on Floor 0:45

COOL-DOWN3:05

Lat Stretch 1:00

Forearm Stretch 0:45

Prone Cobra 1:00