Just Lift Shit

Sunday, April 26, 2026

WARM-UP·ROUND 1/2

0:4547:20 LEFT

Vertical Power and Grip

Upper · pull

Hard

A pulling-intensive session focusing on vertical power and horizontal rowing volume. Expect a high-volume EMOM to start, followed by a grip-taxing carry and core circuit.

Now

Press START — first up: Cat-Cow

Full workout

WARM-UP6:00

Cat-Cow 0:45

Scapular Pull-up 0:45

Thoracic Rotation 0:45

Forearm Stretch 0:45

BLOCK 1 — EMOM × 1515:20

Pull-up8 reps 60s

Front Plank with Twist6 reps each side 60s

Kettlebell Sumo High Pull12 reps 60s

BLOCK 2 — Horizontal and Carry18:20

Kettlebell One Arm Row 0:45

Farmers Walk 1:00

Hanging Leg Raise 0:45

BLOCK 3 — Tabata Finisher4:20

Jump Rope 0:20

COOL-DOWN3:20

Dead Hang 1:00

Cross-body Shoulder Stretch 1:00

Child's Pose 1:00