Just Lift Shit

WARM-UP·ROUND 1/2

0:3043:20 LEFT

Metabolic Flow Circuit

Conditioning

Hard

This conditioning-focused session blends explosive overhead power with high-volume structural work and a high-intensity finisher. Maintain a steady pace on the kettlebell work to stay moving throughout the 45-minute window, then empty the tank on the burpees.

Now

Press START — first up: Jumping Jacks

Full workout

WARM-UP4:00

Jumping Jacks 0:30

Bodyweight Squat 0:30

Inchworm to Push-up 0:30

Mountain Climber 0:30

BLOCK 1 — Strength Circuit19:20

Kettlebell One Arm Clean and Jerk 0:45

Kettlebell Goblet Squat 0:45

Kettlebell Alternating Renegade Row 0:45

Walking Lunge 0:45

BLOCK 2 — Density EMOM × 1212:20

Kettlebell One Arm Snatch6 reps each side 60s

Kettlebell Thruster10 reps 60s

Kettlebell Figure 816 reps 60s

BLOCK 3 — Tabata Finisher4:20

Burpee 0:20

COOL-DOWN3:20

Child's Pose 0:45

Pigeon Stretch 0:45

Forearm Stretch 0:45