Just Lift Shit

Saturday, August 1, 2026

WARM-UP·ROUND 1/2

0:4548:00 LEFT

Grip and Grind

Upper · pull

Hard

This session targets upper body pulling strength and grip stability with a combination of heavy rows and sustained carries. Choose a heavy kettlebell for the rows that allows for controlled eccentric movement, and focus on maintaining a tall posture during the weighted carries.

Now

Press START — first up: Cat-Cow

Full workout

WARM-UP7:30

Cat-Cow 0:45

Side-Lying Thoracic Rotation 0:45

Scapular Pull-up 0:45

Prone Y-Raise 0:45

BLOCK 1 — Strength Rounds25:20

Kettlebell Two Arm Row 1:00

Suitcase Carry 0:45

Kettlebell Goblet Squat 0:45

Chin-up 0:45

BLOCK 2 — EMOM × 1212:20

Kettlebell Alternating Renegade Row12 reps 60s

Jump Rope80 reps 60s

Farmers Walk1 reps 60s

COOL-DOWN2:50

Forearm Stretch 0:45

Child's Pose 1:00

Dead Hang 0:45