Just Lift Shit

WARM-UP·ROUND 1/2

0:4548:35 LEFT

Vertical Pillars

Upper · push

Moderate

This session emphasizes overhead pressing strength and shoulder stability through heavy unilateral work and loaded carries. Select a kettlebell for the military press that allows for precise control, then use a moderate weight for the EMOM to maintain high-quality movement under fatigue.

Now

Press START — first up: Inchworm to Push-up

Full workout

WARM-UP4:30

Inchworm to Push-up 0:45

Scapular Push-up 0:30

Thoracic Extension on Floor 0:30

Shoulder Circles 0:30

BLOCK 1 — Strength & Stability20:20

Kettlebell One Arm Military Press to the Side 0:45

Waiter's Walk 0:45

Mountain Climber 0:30

BLOCK 2 — EMOM × 1616:20

Kettlebell One Arm Floor Press8 reps each side 60s

Kettlebell Goblet Squat10 reps 60s

Kettlebell Alternating Renegade Row6 reps each side 60s

Hanging Leg Raise10 reps 60s

BLOCK 3 — Tabata Finisher4:20

Kettlebell Two Arm Military Press 0:20

COOL-DOWN3:05

Child's Pose 1:00

Cross-Body Shoulder Stretch 0:30

Forearm Stretch 0:45