Just Lift Shit

WARM-UP·ROUND 1/2

0:3046:50 LEFT

Vertical Pull and Grip

Upper · pull

Moderate

A strength-focused session targeting vertical pulling power and postural stability through heavy carries. Select weights for the rows and high pulls that challenge your grip but allow for complete range of motion.

Now

Press START — first up: Scapular Pull-up

Full workout

WARM-UP4:00

Scapular Pull-up 0:30

Cat-Cow 0:30

Quadruped Thoracic Rotation 0:30

Forearm and Wrist Stretch 0:30

BLOCK 1 — EMOM × 1616:20

Kettlebell Sumo High Pull10 reps 60s

Farmers Walk1 reps 60s

Pull-up8 reps 60s

Kettlebell Two Arm Clean10 reps 60s

BLOCK 2 — Strength and Stability19:20

Kettlebell One Arm Row 0:45

Plank Kettlebell Drag 0:45

Suitcase Carry 0:45

BLOCK 3 — Pull Finisher4:20

Kettlebell Two Arm Row 0:20

COOL-DOWN2:50

Child's Pose with Lat Stretch 1:00

Dead Hang 0:45

Biceps and Forearm Wall Stretch 0:45