Just Lift Shit

WARM-UP·ROUND 1/2

0:3049:35 LEFT

Front-Rack Foundation

Legs · squat

Moderate

Focus on lower body structural strength with a heavy front-rack squat block followed by a unilateral stability circuit. Select a kettlebell weight for the squats that feels heavy but allows for upright posture, then maintain a steady pace through the metabolic finisher.

Now

Press START — first up: 90/90 Hip Switches

Full workout

WARM-UP5:30

90/90 Hip Switches 0:30

Bodyweight Squat 0:45

Ankle Rocks 0:30

Thoracic Rotation 0:30

Cossack Squat 0:30

BLOCK 1 — Rounds for Strength19:05

Kettlebell Front Squat 0:45

Kettlebell Two Arm Row 0:30

Suitcase Carry 0:30

BLOCK 2 — EMOM x 1616:20

Kettlebell Split Squats5 reps each side 60s

Kettlebell Windmill5 reps each side 60s

Archer Push up5 reps each side 60s

Jump Rope60 reps 60s

BLOCK 3 — Tabata Finisher4:20

Jump Squat 0:20

COOL-DOWN4:20

Couch Stretch 1:00

Pigeon Stretch 1:00

Child's Pose 1:00

Forearm Stretch 1:00