Just Lift Shit

WARM-UP·ROUND 1/2

0:4052:20 LEFT

Vertical Press Intensity

Upper · push

Hard

This session prioritizes overhead pressing strength and stability through a heavy EMOM block followed by horizontal pushing and pulling volume. Use a challenging weight for the strict presses while maintaining crisp mechanics, then focus on core tension during the floor press and carry segments.

Now

Press START — first up: Scapular Push-up

Full workout

WARM-UP6:40

Scapular Push-up 0:40

Arm Circles 0:40

Cat-Cow 0:40

Wall Slides 0:40

Wrist Circles 0:40

BLOCK 1 — STRENGTH EMOM × 1818:20

Kettlebell One Arm Military Press6 reps each side 60s

Pull-up8 reps 60s

Suitcase Carry1 reps each side 60s

BLOCK 2 — ACCESSORY VOLUME17:40

Kettlebell One Arm Floor Press 0:40

Kettlebell Two Arm Row 0:40

Kettlebell Goblet Squat 0:40

BLOCK 3 — CONDITIONING FINISHER4:20

Jump Rope 0:20

COOL-DOWN5:20

Standing Tricep Stretch 0:45

Cross-Body Shoulder Stretch 0:45

Cobra Stretch 1:00

Child's Pose 1:00