Just Lift Shit

WARM-UP·ROUND 1/2

0:4047:25 LEFT

Press and Stability

Upper · push

Moderate

A strength-focused upper body session that balances heavy vertical military pressing with horizontal floor work and overhead stability. Load the strict presses with a weight you can control for all sets, and maintain a rigid midline during the overhead carries.

Now

Press START — first up: Scapula Push-up

Full workout

WARM-UP5:20

Scapula Push-up 0:40

Shoulder Circles 0:40

Thoracic Extension (Floor) 0:40

Push-up to Side Plank 0:40

BLOCK 1 — Vertical Strength14:05

Kettlebell Two Arm Military Press 0:45

Kettlebell Figure 8 0:45

BLOCK 2 — EMOM × 1212:20

Kettlebell Overhead Carry1 reps each side 60s

Hanging Leg Raise10 reps 60s

Jump Rope50 reps 60s

BLOCK 3 — Horizontal Accessory11:20

Kettlebell One Arm Floor Press 0:45

Glute Bridge March 0:45

COOL-DOWN4:20

Child's Pose with Side Reach 1:00

Scapular Pull-up (Dead Hang) 1:00

Triceps Stretch 1:00

Forearm Stretch 1:00