Just Lift Shit

WARM-UP·ROUND 1/2

0:4552:20 LEFT

Stability and Flow

Full body

Moderate

A balanced full-body session that contrasts slow, technical stability work with a rhythmic, high-volume conditioning EMOM. Prioritize technical precision and control during the get-ups, then settle into a moderate, sustainable heart rate for the remainder of the work.

Now

Press START — first up: Inchworm to Push-up

Full workout

WARM-UP6:00

Inchworm to Push-up 0:45

World's Greatest Stretch 0:45

Bodyweight Squat 0:45

Scapular Pull-up 0:45

BLOCK 1 — Stability & Carry17:20

Kettlebell Turkish Get Up 1:00

Mixed Carry (One Rack, One Suitcase) 0:45

BLOCK 2 — EMOM × 2020:20

Kettlebell One Arm Snatch5 reps each side 60s

Kettlebell Alternating Press on Floor12 reps 60s

Pull-up8 reps 60s

Jump Rope60 reps 60s

BLOCK 3 — Finisher4:20

Kettlebell Figure 8 0:20

COOL-DOWN4:20

Child's Pose 1:00

Thread the Needle 1:00

Dead Hang 1:00

Pigeon Stretch 1:00