Just Lift Shit

WARM-UP·ROUND 1/2

0:4053:45 LEFT

Overhead Power Protocol

Upper · push

Hard

A shoulder-intensive session focusing on vertical pressing strength followed by a high-density pushing circuit. Select a heavy pair of bells for the military press that allows for strict form, then maintain a steady pace through the accessory movements.

Now

Press START — first up: Scapula Push-up

Full workout

WARM-UP6:40

Scapula Push-up 0:40

Thoracic Rotation (All Fours) 0:40

Wrist Circles 0:40

Bodyweight Squat to Overhead Reach 0:40

BLOCK 1 — Vertical Strength25:20

Kettlebell Two Arm Military Press 0:45

Waiter's Walk (Overhead Carry) 0:45

Hanging Leg Raise 0:45

BLOCK 2 — Push & Squat EMOM12:20

Kettlebell Alternating Press10 reps 60s

Kettlebell Goblet Squat12 reps 60s

Push-up to Side Plank8 reps 60s

BLOCK 3 — Jump Rope Finisher4:20

Jump Rope 0:20

COOL-DOWN5:05

Cross-Body Shoulder Stretch 0:45

Puppy Pose (Chest to Floor) 1:00

Dead Hang 0:45

Forearm Stretch 0:45