Just Lift Shit

WARM-UP·ROUND 1/2

0:3048:50 LEFT

Lat and Load Density

Upper · pull

Moderate

A pull-dominant session focusing on vertical power and horizontal rowing stability. Maintain a strict tempo on the rows and choose a challenging weight for the high pulls that doesn't compromise your upright posture.

Now

Press START — first up: Thoracic Bridge

Full workout

WARM-UP4:00

Thoracic Bridge 0:30

Scapular Push-up 0:30

Cat-Cow 0:30

Dead Hang 0:30

BLOCK 1 — EMOM × 1515:20

Kettlebell Sumo High Pull12 reps 60s

Kettlebell Plank Drag10 reps 60s

Scapular Pull-up12 reps 60s

BLOCK 2 — Horizontal Pull Strength15:20

Single-Arm Kettlebell Row 0:45

Kettlebell Goblet Squat 0:45

Kettlebell Renegade Row 0:45

BLOCK 3 — Grip & Carry Finisher10:50

Mixed Carry (Rack + Suitcase) 1:00

Mountain Climber 0:30

Biceps Pull-up 0:30

COOL-DOWN3:20

Lat Stretch 0:45

Forearm Stretch 0:45

Thread the Needle 0:45

Child's Pose 0:45