Just Lift Shit

Tuesday, July 14, 2026

WARM-UP·ROUND 1/2

0:3050:35 LEFT

Lat and Grip Gauntlet

Upper · pull

Hard

Develop pulling power and hand strength using a combination of heavy rowing and carry-based conditioning. Choose weights that feel heavy but allow for a full range of motion, especially during the heavy rows and farmer walks.

Now

Press START — first up: Cat-Cow

Full workout

WARM-UP5:00

Cat-Cow 0:30

Scapular Pull-up 0:30

Thoracic Rotation 0:30

Prone Y-Raise 0:30

BLOCK 1 — Heavy Row Rounds22:50

Kettlebell One Arm Row 0:45

Bear Crawl 0:45

Kettlebell Alternating Renegade Row 0:45

BLOCK 2 — Pull & Grip EMOM15:20

Pull-up10 reps 60s

Jump Rope50 reps 60s

Farmers Walk1 reps 60s

BLOCK 3 — Suitcase Carry Finisher4:50

Suitcase Carry 0:30

COOL-DOWN2:35

Forearm Stretch 0:45

Child's Pose with Side Reach 0:45

Standing Hamstring Sweep 0:45