Just Lift Shit

WARM-UP·ROUND 1/2

0:3050:20 LEFT

Hinge and Haul

Legs · hinge & power

Hard

Focus on building posterior chain power with a heavy swing EMOM followed by a demanding circuit of carries and cleans. Choose a heavy kettlebell for the initial EMOM sets, then prioritize grip strength and stable core alignment during the carries and passing movements.

Now

Press START — first up: Inchworm

Full workout

WARM-UP6:30

Inchworm 0:30

Glute Bridge March 0:45

Bodyweight Single Leg RDL 0:30

Standing Hamstring Sweep 0:30

Cat-Cow 0:30

BLOCK 1 — EMOM × 1212:20

Kettlebell Swing15 reps 60s

Kettlebell Windmill5 reps each side 60s

Jump Rope50 reps 60s

BLOCK 2 — Hinge and Carry22:20

Kettlebell One Arm Clean 0:45

Suitcase Carry 0:45

Kettlebell Lunge Pass Through 0:45

Kettlebell Figure 8 0:45

BLOCK 3 — Tabata Finisher4:20

Mountain Climber 0:20

COOL-DOWN4:50

Child's Pose 1:00

Pigeon Stretch 0:45

Standing Hamstring Stretch 1:00

Dead Hang 1:00