Just Lift Shit

Saturday, September 5, 2026

WARM-UP·ROUND 1/2

0:3046:00 LEFT

Lat Power & Grip

Upper · pull

Moderate

A vertical pulling focus using snatches and scapular stability, transitioning into heavy horizontal rows and core-intensive carries. Select a kettlebell weight for the rows that challenges your grip by the end of each round.

Now

Press START — first up: Cat-Cow

Full workout

WARM-UP4:00

Cat-Cow 0:30

Scapular Pull-up 0:30

Prone Y-Raise 0:30

Bodyweight Hip Hinge 0:30

BLOCK 1 — EMOM × 1616:20

Kettlebell One Arm Snatch12 reps each side 60s

Scapula Push-up12 reps 60s

BLOCK 2 — Strength & Carry22:20

Kettlebell Two Arm Row 0:45

Suitcase Carry 0:45

Hanging Leg Raise 0:45

Jump Rope 0:45

COOL-DOWN3:20

Forearm Stretch 0:45

Lat Stretch 0:45

Child's Pose 0:45

Thoracic Rotation 0:45