Just Lift Shit

WARM-UP·ROUND 1/2

0:3047:30 LEFT

Total System Grind

Full body

Moderate

This session is a comprehensive full-body grind that pairs technical transitions with high-output explosive movements. Select a kettlebell weight that allows for crisp technique on the cleans, and aim for maximal height on the jump squats in the EMOM.

Now

Press START — first up: World's Greatest Stretch

Full workout

WARM-UP4:00

World's Greatest Stretch 0:30

Inchworm to Push-up 0:30

Hip Circles 0:30

Bodyweight Squat to Press 0:30

BLOCK 1 — Strength & Stability20:20

Kettlebell Alternating Hang Clean 0:45

Kettlebell Alternating Press on Floor 0:45

Kettlebell Lunge Pass Through 0:45

Mixed Carry (Rack and Side) 0:45

BLOCK 2 — Density EMOM x 1818:20

Kettlebell Sumo High Pull10 reps 60s

Push-up to Side Plank5 reps each side 60s

Jump Squat12 reps 60s

COOL-DOWN4:50

Pigeon Stretch 1:00

Cobra Stretch 0:45

Child's Pose 0:45

Standing Quad Stretch 0:30