Just Lift Shit

WARM-UP·ROUND 1/2

0:3049:25 LEFT

Quad Burner and Carry

Legs · squat

Hard

Focus on heavy front-rack squats and core-intensive loaded carries to build lower-body strength and structural integrity. Load the front squats heavily to a challenging effort, while keeping the EMOM and jump squat volumes fast and rhythmic.

Now

Press START — first up: Ankle Rocks

Full workout

WARM-UP4:00

Ankle Rocks 0:30

90/90 Hip Switches 0:30

Goblet Squat Hold 0:30

World's Greatest Stretch 0:30

BLOCK 1 — Strength & Stability20:20

Kettlebell Front Squat 0:45

Kettlebell One Arm Row 0:45

Suitcase Carry 0:45

BLOCK 2 — Density EMOM x 1212:20

Kettlebell Goblet Squat12 reps 60s

Kettlebell Alternating Hang Clean10 reps 60s

Forward Lunge12 reps each side 60s

BLOCK 3 — Power Finisher4:20

Jump Squat 0:20

BLOCK 4 — Grip Strength3:20

Farmers Walk 1:00

COOL-DOWN5:05

Couch Stretch 0:45

Pigeon Pose 0:45

Child's Pose 1:00

Adductor Rock Backs 0:45