Just Lift Shit

WARM-UP·ROUND 1/2

0:3052:05 LEFT

Press and Carriage

Upper · push

Moderate

Focus on overhead vertical pressing strength before transitioning into horizontal floor work and stabilization. Choose a press weight that allows for 8-10 clean reps, and maintain a rock-solid core during the loaded carry sequences.

Now

Press START — first up: Wall Slide

Full workout

WARM-UP4:00

Wall Slide 0:30

Scapular Push-up 0:30

Thoracic Rotation (Quadruped) 0:30

Kettlebell Halo 0:30

BLOCK 1 — Vertical Strength & Stability24:05

Kettlebell Two Arm Military Press 0:45

Waiter's Walk 0:30

Pull-up 0:45

Jump Rope 1:00

BLOCK 2 — EMOM × 1515:20

Kettlebell One Arm Floor Press6 reps each side 60s

Hanging Leg Raise10 reps 60s

Front Rack Carry40 reps 60s

BLOCK 3 — Push-up Density4:20

Close-grip Push-up 0:20

COOL-DOWN4:20

Dead Hang 1:00

Child's Pose 1:00

Cross-Body Shoulder Stretch 0:45

Forearm Stretch 0:30