Just Lift Shit

Wednesday, August 12, 2026

WARM-UP·ROUND 1/2

0:3050:20 LEFT

Front Rack Fire

Legs · squat

Hard

A heavy squat-centric session focused on front-rack stability and unilateral leg strength. Expect high volume and a metabolic thruster finisher to tax your work capacity.

Now

Press START — first up: 90/90 Hip Switches

Full workout

WARM-UP4:00

90/90 Hip Switches 0:30

Ankle Rocks 0:30

Goblet Squat Hold 0:30

Cossack Squat 0:30

BLOCK 1 — Strength Rounds24:20

Kettlebell Front Squat 1:00

Suitcase Carry 1:00

Front Plank with Twist 1:00

Split Squats 1:00

BLOCK 2 — EMOM × 1212:20

Kettlebell Two Arm Clean12 reps 60s

Pull-up8 reps 60s

Jump Rope60 reps 60s

BLOCK 3 — Tabata Finisher4:20

Kettlebell Thruster 0:20

COOL-DOWN5:20

Standing Quad Stretch 0:45

Pigeon Stretch 0:45

Child's Pose 1:00

Deep Squat Breathing 1:00