Just Lift Shit

WARM-UP·ROUND 1/2

0:4549:35 LEFT

Vertical Pull and Grip Stability

Upper · pull

Moderate

A high-volume pulling session combining explosive vertical power with strict horizontal row density and overhead stability. Focus on maintaining a strong, proud chest and full scapular retraction during the bar work and rowing sets.

Now

Press START — first up: Cat-Cow

Full workout

WARM-UP6:00

Cat-Cow 0:45

Scapular Pull-up 0:45

Prone Y-Raise 0:45

Thoracic Rotation (90/90) 0:45

BLOCK 1 — Strength and Control15:20

Kettlebell Sumo High Pull 0:45

Bird Dog 0:45

Overhead Waiter's Walk 0:30

BLOCK 2 — Density EMOM × 2020:20

Chin-up6 reps 60s

Kettlebell Goblet Squat12 reps 60s

Kettlebell One Arm Row6 reps each side 60s

Front Plank with Twist20 reps 60s

BLOCK 3 — Conditioning Finisher4:20

Jump Rope 0:20

COOL-DOWN3:35

Cross-Body Forearm Stretch 0:45

Lat Stretch (Child's Pose) 1:00

Thoracic Extension on Foam Roller 1:00

Hanging Dead Hang 0:30