Just Lift Shit

Thursday, July 2, 2026

WARM-UP·ROUND 1/2

0:3049:45 LEFT

Pull and Carry Strength

Upper · pull

Moderate

This session centers on upper-body pulling strength through a combination of heavy rows, carries, and vertical pulls. Prioritize grip integrity and lat engagement, choosing a weight for the primary block that challenges you by the final reps of each round.

Now

Press START — first up: Dead Hang

Full workout

WARM-UP5:00

Dead Hang 0:30

Cat-Cow 0:30

Scapular Pull-up 0:30

Quadruped Thoracic Rotation 0:30

BLOCK 1 — Strength Rounds20:20

Kettlebell One Arm Row 0:45

Suitcase Carry 0:45

Pull-up 0:30

BLOCK 2 — EMOM × 2020:20

Kettlebell Sumo High Pull12 reps 60s

Kettlebell Figure 820 reps 60s

Kettlebell Alternating Renegade Row12 reps 60s

Jump Rope60 reps 60s

COOL-DOWN4:05

Forearm Stretch 0:45

Child's Pose 0:45

Thread the Needle 0:45

Prone Y-raise 0:45