Just Lift Shit

WARM-UP·ROUND 1/2

0:4049:40 LEFT

Total Body Integration

Full body

Hard

A comprehensive full-body grind combining technical get-ups with a high-density EMOM and a metabolic finisher. Focus on technical precision during the get-ups, then choose a weight for the EMOM that allows for unbroken reps with short recovery.

Now

Press START — first up: World's Greatest Stretch

Full workout

WARM-UP5:20

World's Greatest Stretch 0:40

Inchworm to Push-up 0:40

Bodyweight Squat to Overhead Reach 0:40

Hip Circles 0:40

BLOCK 1 — Skill and Power19:20

Kettlebell Turkish Get Up 1:00

Kettlebell Two Arm Clean 0:45

Kettlebell Goblet Squat 1:00

BLOCK 2 — Density EMOM x 1616:20

Kettlebell Alternating Row12 reps 60s

Kettlebell One Arm Floor Press6 reps each side 60s

Farmers Walk1 reps 60s

Jump Rope80 reps 60s

BLOCK 3 — Finisher4:20

Kettlebell Thruster 0:20

COOL-DOWN4:20

Child's Pose 1:00

Pigeon Stretch 1:00

Downward Dog 1:00