Just Lift Shit

WARM-UP·ROUND 1/2

0:3048:20 LEFT

Vertical and Horizontal Drive

Upper · push

Hard

A high-volume pushing session alternating between heavy vertical presses and explosive horizontal movements. Focus on maintaining a rigid core during the carries to allow your shoulders to recover between heavy pressing sets.

Now

Press START — first up: Scapula Push-up

Full workout

WARM-UP6:00

Scapula Push-up 0:30

Quadruped Thoracic Rotation 0:30

Wall Slides 0:30

Light Kettlebell Arnold Press 0:30

BLOCK 1 — EMOM × 1818:20

Kettlebell Two Arm Military Press10 reps 60s

Suitcase Carry1 reps each side 60s

Pull-up8 reps 60s

BLOCK 2 — Strength and Power16:20

Kettlebell One Arm Floor Press 0:45

Double Kettlebell Farmer's Walk 0:45

Clap Push Up 0:30

BLOCK 3 — Conditioning Finisher4:20

Jump Rope 0:20

COOL-DOWN3:20

Child's Pose 1:00

Cross-Body Shoulder Stretch 0:30

Thoracic Extension on Foam Roller 1:00