Just Lift Shit

WARM-UP·ROUND 1/2

0:4552:20 LEFT

Grip and Pull Gauntlet

Upper · pull

Hard

A high-volume vertical and horizontal pulling session designed to challenge your posterior chain and grip endurance. Focus on explosive power during the high pulls and controlled eccentric movement during the rows and pull-ups.

Now

Press START — first up: Scapular Pull-up

Full workout

WARM-UP6:00

Scapular Pull-up 0:45

Thoracic Rotation (Quadruped) 0:45

Dead Hang 0:45

Cat-Cow 0:45

BLOCK 1 — Vertical Pull Strength17:20

Kettlebell Sumo High Pull 0:45

Suitcase Carry 0:45

Pull-up 0:45

BLOCK 2 — Pull & Grip EMOM x 1212:20

Kettlebell Two Arm Row12 reps 60s

Hanging Leg Raise10 reps 60s

Jump Rope60 reps 60s

BLOCK 3 — Stability & Locomotion Finisher12:20

Kettlebell Turkish Get Up 1:00

Bear Crawl 1:00

COOL-DOWN4:20

Forearm Stretch 1:00

Lat Stretch (Child's Pose Variation) 1:00

Thread the Needle 1:00

Pigeon Stretch 1:00