Just Lift Shit

WARM-UP·ROUND 1/2

0:4550:50 LEFT

Metabolic Flow & Power

Conditioning

Hard

High-intensity conditioning session blending metabolic EMOM work with a heavy strength circuit. Select a kettlebell weight that allows for explosive power in the snatches and consistent reps in the EMOM, aiming for a sustained 8/10 effort level throughout.

Now

Press START — first up: Jump Rope

Full workout

WARM-UP6:00

Jump Rope 0:45

World's Greatest Stretch 0:45

Bear Crawl 0:45

Bodyweight Squat to Overhead Reach 0:45

BLOCK 1 — EMOM × 1616:20

Kettlebell Alternating Hang Clean10 reps 60s

Jump Rope40 reps 60s

Kettlebell Alternating Press10 reps 60s

Kettlebell Figure 812 reps 60s

BLOCK 2 — Strength Rounds19:50

Kettlebell One Arm Snatch 0:45

Push-up to Side Plank 0:45

Kettlebell Goblet Squat 0:45

Kettlebell One Arm Row 0:45

BLOCK 3 — Tabata Finisher4:20

Kettlebell Swing 0:20

COOL-DOWN4:20

Child's Pose 1:00

Pigeon Stretch 1:00

Cobra Stretch 1:00

Dead Hang 1:00