Just Lift Shit

WARM-UP·ROUND 1/2

0:3048:50 LEFT

Metabolic Engine

Conditioning

Hard

A metabolic conditioning powerhouse featuring a dense snatch-and-squat EMOM followed by heavy carries and a high-intensity finisher. Select a kettlebell weight that allows for crisp, explosive reps in the EMOM, then brace yourself for a max-effort effort on the burpee finale.

Now

Press START — first up: Inchworm

Full workout

WARM-UP4:00

Inchworm 0:30

90/90 Hip Switches 0:30

World's Greatest Stretch 0:30

Jump Rope 0:30

BLOCK 1 — EMOM × 2020:20

Kettlebell One Arm Snatch10 reps each side 60s

Kettlebell Goblet Squat12 reps 60s

Jump Rope80 reps 60s

Kettlebell Two Arm Clean12 reps 60s

BLOCK 2 — Rounds & Carries16:05

Kettlebell One Arm Floor Press 0:45

Farmers Walk 1:00

Kettlebell Sumo High Pull 0:45

Push-up to Side Plank 0:45

BLOCK 3 — Tabata Finisher4:20

Burpee 0:20

COOL-DOWN4:05

Child's Pose 0:45

Pigeon Stretch 0:45

Downward Dog 0:45

Wrist Stretch 0:45