Just Lift Shit

Saturday, June 20, 2026

WARM-UP·ROUND 1/2

0:3050:35 LEFT

Grip and Gravity

Upper · pull

Moderate

A strength-oriented session focusing on heavy pulling mechanics and isometric grip stability. Choose a weight for the rows that challenges your form by the final reps, and focus on steady breathing during the carries.

Now

Press START — first up: Scapular Pull-up

Full workout

WARM-UP5:00

Scapular Pull-up 0:30

Cat-Cow 0:30

Side-Lying Thoracic Rotation 0:30

Prone Y-Raise 0:30

BLOCK 1 — Strength Rounds18:20

Kettlebell Two Arm Row 0:45

Suitcase Carry 0:45

Kettlebell Sumo High Pull 0:45

BLOCK 2 — EMOM × 1212:20

Pull-up8 reps 60s

Kettlebell Alternating Renegade Row6 reps each side 60s

BLOCK 3 — Stability & Grip10:50

Kettlebell Windmill 0:45

Farmers Walk 1:00

COOL-DOWN4:05

Forearm Stretch 0:45

Dead Hang 0:45

Thread the Needle 0:45

Prone Cobra 0:45