Just Lift Shit

WARM-UP·ROUND 1/2

0:4551:20 LEFT

Press and Propulsion

Upper · push

Moderate

A vertical pressing focus transitions into a horizontal-biased EMOM to build comprehensive shoulder and chest strength. Choose a heavy kettlebell for the initial military presses, then prioritize speed and explosiveness on the plyo push-ups.

Now

Press START — first up: Scapula Push-up

Full workout

WARM-UP6:00

Scapula Push-up 0:45

All-Fours Thoracic Rotation 0:45

Wrist Circles 0:45

Bodyweight Squat 0:45

BLOCK 1 — Vertical Strength15:20

Kettlebell One Arm Military Press to the Side 0:40

Kettlebell Swing 0:40

BLOCK 2 — EMOM × 1616:20

Plyo Push up8 reps 60s

Farmers Walk1 reps 60s

Kettlebell Alternating Press on Floor12 reps 60s

Hanging Leg Raise10 reps 60s

BLOCK 3 — Stability & Cardio10:20

Bear Crawl 0:45

Jump Rope 0:45

COOL-DOWN3:20

Child's Pose 1:00

Cross-Body Shoulder Stretch 1:00

Prone T-spine Extension 1:00