Just Lift Shit

WARM-UP·ROUND 1/2

0:4551:20 LEFT

Total Body Integration

Full body

Hard

A high-volume full-body grind alternating between unilateral strength rounds and a fast-paced metabolic EMOM. Select a moderate weight that allows for crisp overhead lockouts, then ramp up the intensity for the plyometric jump squat finisher.

Now

Press START — first up: World's Greatest Stretch

Full workout

WARM-UP6:00

World's Greatest Stretch 0:45

Bear Crawl 0:30

Bodyweight Squat 0:45

90/90 Hip Switches 0:30

Inchworm 0:30

BLOCK 1 — Unilateral Strength Rounds23:20

Kettlebell One Arm Clean and Jerk 0:45

Kettlebell One Arm Row 0:45

Kettlebell Lunge Pass Through 1:00

BLOCK 2 — Density EMOM x 1212:20

Kettlebell Swing15 reps 60s

Close-grip Push-up12 reps 60s

Kettlebell Goblet Squat10 reps 60s

BLOCK 3 — Tabata Finisher4:20

Jump Squat 0:20

COOL-DOWN5:20

Cat-cow 1:00

Child's Pose 1:00

Standing Hamstring Stretch 1:00

Pigeon Stretch 1:00