Just Lift Shit

WARM-UP·ROUND 1/2

0:4551:00 LEFT

Circuit Flow and Fire

Conditioning

Moderate

A high-variety conditioning circuit designed to keep your heart rate elevated while building coordination and grip endurance. Use a moderate weight for the kettlebell movements to maintain a brisk pace without sacrificing form.

Now

Press START — first up: Jump Rope

Full workout

WARM-UP6:00

Jump Rope 0:45

Inchworm 0:45

Bodyweight Squat 0:45

World's Greatest Stretch 0:45

BLOCK 1 — EMOM × 1616:20

Kettlebell Alternating Hang Clean12 reps each side 60s

Scapula Push-up12 reps 60s

Forward Lunge12 reps each side 60s

Jump Squat12 reps 60s

BLOCK 2 — Rounds Block21:00

Kettlebell One Arm Floor Press 0:40

Farmers Walk 0:45

Kettlebell Alternating Row 0:40

Jump Rope 1:00

BLOCK 3 — Tabata Finisher4:20

Burpee 0:20

COOL-DOWN3:20

Pigeon Stretch 0:45

Child's Pose 0:45

Wrist Stretch 0:45

Standing Quad Stretch 0:45