Just Lift Shit

WARM-UP·ROUND 1/2

0:3048:45 LEFT

Rhythm and Flow

Conditioning

Moderate

A mixed-modality session that pairs high-turnover EMOM strength with a flow-based rounds circuit for coordination and core stability. Choose a moderate kettlebell weight that allows for rhythmic movement through the EMOM and prioritize technical control during the floor work and carries.

Now

Press START — first up: Inchworm to Push-up

Full workout

WARM-UP5:00

Inchworm to Push-up 0:30

Bodyweight Squat 0:30

Bear Crawl 0:30

Jumping Jacks 0:30

World's Greatest Stretch 0:30

BLOCK 1 — EMOM × 2020:20

Kettlebell One Arm Clean and Jerk12 reps each side 60s

Jump Rope60 reps 60s

Kettlebell Goblet Squat12 reps 60s

Bear Crawl40 reps 60s

BLOCK 2 — CAPACITY ROUNDS19:20

Kettlebell Alternating Renegade Row 0:45

Kettlebell Figure 8 0:45

Kettlebell Alternating Press on Floor 0:45

Suitcase Carry 0:45

COOL-DOWN4:05

Standing Hamstring Sweep 1:00

Pigeon Stretch 1:00

Child's Pose 1:00

Dead Hang 0:45