Just Lift Shit

WARM-UP·ROUND 1/2

0:4551:35 LEFT

Dynamic Engine Flow

Conditioning

Moderate

High-energy conditioning session that blends overhead power with aerobic recovery and total-body stability. Maintain a steady pace on the EMOM and select a kettlebell for the cleans that allows for crisp, explosive movements throughout all rounds.

Now

Press START — first up: Jump Rope

Full workout

WARM-UP7:30

Jump Rope 0:45

Inchworm 0:45

World's Greatest Stretch 0:45

Bodyweight Squat 0:45

BLOCK 1 — Strength & Stability14:35

Kettlebell One Arm Clean and Jerk 0:45

Bottoms-up Kettlebell Carry 0:45

Scapula push-up 0:45

BLOCK 2 — Density EMOM x 2020:20

Kettlebell Goblet Squat12 reps 60s

Scapular pull-up10 reps 60s

Kettlebell Alternating Hang Clean12 reps each side 60s

Mountain Climber40 reps 60s

BLOCK 3 — Tabata Finisher4:20

Burpee 0:20

COOL-DOWN4:50

Child's Pose 0:45

Hip Flexor Stretch 0:45

Pigeon Stretch 0:45

Downward Dog 0:45