Just Lift Shit

Sunday, May 31, 2026

WARM-UP·ROUND 1/2

0:3050:35 LEFT

Lat and Load

Upper · pull

Moderate

This session targets back strength and grip endurance through vertical pulls and heavy loaded carries. Maintain explosive power on the high pulls while focusing on strict abdominal tension during the heavy carries and renegade rows.

Now

Press START — first up: Cat-Cow

Full workout

WARM-UP5:00

Cat-Cow 0:30

Thoracic Rotation 0:30

Scapular Pull-up 0:30

Prone Y-Raise 0:30

BLOCK 1 — Vertical Pull Strength12:20

Kettlebell Sumo High Pull 0:45

Front Plank with Twist 0:45

BLOCK 2 — EMOM × 1515:20

Pull-up8 reps 60s

Jump Rope50 reps 60s

Suitcase Carry10 reps each side 60s

BLOCK 3 — Horizontal and Grip Finisher14:20

Kettlebell Alternating Renegade Row 0:45

Farmer's Walk 1:00

COOL-DOWN3:35

Dead Hang 0:45

Child's Pose 1:00

Thread the Needle 0:45