Just Lift Shit

WARM-UP·ROUND 1/2

0:3051:20 LEFT

Press & Carry Protocol

Upper · push

Moderate

Focus on vertical and horizontal pressing strength paired with stabilizing carries to build overhead resilience. Select a heavy weight for the standing press and floor press, aiming for strict form while maintaining control during the locomotion finishers.

Now

Press START — first up: Shoulder Circles

Full workout

WARM-UP4:00

Shoulder Circles 0:30

Wrist Circles 0:30

Wall Slides 0:30

Push-up Walkouts 0:30

BLOCK 1 — Vertical Strength18:20

Kettlebell Two Arm Military Press 0:45

Suitcase Carry 0:45

Hanging Leg Raise 0:45

BLOCK 2 — EMOM × 1616:20

Kettlebell One Arm Floor Press6 reps each side 60s

Kettlebell Plank Drag6 reps each side 60s

Close-grip Push-up12 reps 60s

Jump Rope50 reps 60s

BLOCK 3 — Stability Finisher9:20

Waiter's Walk 0:45

Bear Crawl 0:45

COOL-DOWN3:20

Forearm Stretch 1:00

Cross-body Shoulder Stretch 1:00

Child's Pose with Side Reach 1:00