Just Lift Shit

Saturday, June 13, 2026

WARM-UP·ROUND 1/2

0:3049:35 LEFT

Pull and Carry Protocol

Upper · pull

Moderate

A strength-focused session targeting the back and grip through heavy rows, pull-ups, and weighted carries. Choose weights that allow for clean rowing mechanics, and push the weighted carries for distance without losing posture.

Now

Press START — first up: Scapular Pull-up

Full workout

WARM-UP4:00

Scapular Pull-up 0:30

Prone Y-Raise 0:30

Thoracic Rotation 0:30

Forearm Stretch 0:30

BLOCK 1 — Strength21:20

Pull-up 0:45

Suitcase Carry 0:45

Kettlebell One Arm Row 0:45

BLOCK 2 — EMOM × 1515:20

Kettlebell Alternating Renegade Row12 reps 60s

Hanging Leg Raise12 reps 60s

Farmers Walk1 reps 60s

BLOCK 3 — Finisher6:20

Kettlebell Two Arm Row 0:40

Dead Hang 0:40

COOL-DOWN2:35

Lat Stretch 0:45

Child's Pose 0:45

Wrist Circles 0:45