Just Lift Shit

WARM-UP·ROUND 1/2

0:4047:35 LEFT

Vertical & Horizontal Power

Upper · push

Moderate

This session targets upper body pushing strength with a heavy vertical block followed by a stability-focused horizontal circuit. Go heavy on the military presses while maintaining a strict vertical torso, and treat the carries as active recovery for your grip and core.

Now

Press START — first up: Scapula Push-up

Full workout

WARM-UP5:20

Scapula Push-up 0:40

Quadruped Thoracic Rotation 0:40

Wall Slide 0:40

Shoulder Dislocates (with Jump Rope) 0:40

BLOCK 1 — EMOM × 12 (Strength & Stability)12:20

Kettlebell One Arm Military Press to the Side6 reps each side 60s

Kettlebell Waiter's Walk1 reps each side 60s

BLOCK 2 — Horizontal Push & Carry16:00

Kettlebell One Arm Floor Press 0:35

Scapular Pull-up 0:35

Mixed Kettlebell Carry (Rack & Suitcase) 0:35

BLOCK 3 — Bodyweight & Metabolic Finisher9:20

Push-up to Side Plank 0:45

Hanging Leg Raise 0:45

Jump Rope 0:45

COOL-DOWN4:35

Child's Pose 1:00

Forearm Stretch 0:45

Cross-Body Shoulder Stretch 0:45

Thoracic Extension on Floor 1:00