Just Lift Shit

WARM-UP·ROUND 1/2

0:3053:00 LEFT

Press and Pillar Strength

Upper · push

Moderate

This session prioritizes vertical pressing power complemented by high-volume horizontal accessories and shoulder stability carries. Choose a weight for the military press that challenges you by the final rep, but focus on core bracing and smooth transitions during the movement blocks.

Now

Press START — first up: Shoulder Circles

Full workout

WARM-UP4:30

Shoulder Circles 0:30

Scapula Push-up 0:30

Wall Slides 0:30

Thoracic Extension on Floor 0:30

Wrist Circles 0:15

BLOCK 1 — Vertical Strength22:00

Kettlebell Two Arm Military Press 0:40

Kettlebell Suitcase Carry 0:45

Kettlebell Two Arm Row 0:40

BLOCK 2 — Horizontal Accessory EMOM12:20

Close-grip Push-up12 reps 60s

Bear Crawl1 reps 60s

Kettlebell Alternating Press on Floor12 reps each side 60s

BLOCK 3 — Stability Finisher10:05

Kettlebell Waiter's Walk 0:30

Kettlebell Goblet Squat 0:40

Scapular Pull-up 0:30

COOL-DOWN4:05

Dead Hang 0:45

Child's Pose 1:00

Cross-Body Shoulder Stretch 0:45

Forearm Stretch 0:30