Just Lift Shit

WARM-UP·ROUND 1/2

0:4547:35 LEFT

Vertical Strength and Stability

Upper · push

Moderate

A focused upper-body session prioritizing heavy vertical overhead presses followed by a horizontal stability EMOM. Choose a weight for the initial presses that allows for high quality but challenges your shoulder stability by the final round.

Now

Press START — first up: Scapula Push-up

Full workout

WARM-UP6:00

Scapula Push-up 0:45

Wrist Circles and Forearm Prep 0:45

Thoracic Rotation (Quadruped) 0:45

Inchworm to Push-up 0:45

BLOCK 1 — Vertical Strength10:20

Kettlebell One Arm Military Press to the Side 0:45

BLOCK 2 — Horizontal and Core EMOM16:20

Kettlebell One Arm Floor Press6 reps each side 60s

Jump Rope60 reps 60s

Hanging Leg Raise10 reps 60s

Front Plank with Twist20 reps 60s

BLOCK 3 — Stability and Locomotion10:20

Kettlebell Bottom-Up Carry 0:45

Bear Crawl 0:45

COOL-DOWN4:35

Dead Hang 1:00

Cross-Body Shoulder Stretch 0:45

Puppy Pose 1:00

Forearm Stretch 0:45