Just Lift Shit

WARM-UP·ROUND 1/2

0:3049:20 LEFT

Lats and Loaded Carries

Upper · pull

Moderate

Focus on building pulling strength and grip durability through heavy rows and various kettlebell carries. Select a heavy weight for the rows that requires full control, and maintain a vertical torso during the carries without letting the weight pull you off-center.

Now

Press START — first up: Scapular Pull-up

Full workout

WARM-UP4:00

Scapular Pull-up 0:30

Forearm Stretch 0:30

Side-lying Thoracic Rotation 0:30

Prone Y-raise 0:30

BLOCK 1 — Strength & Stability Rounds16:20

Intense Kettlebell Two Arm Row 0:45

Suitcase Carry 0:45

Scapula Push-up 0:45

BLOCK 2 — Vertical Pull & Core EMOM15:20

Chin-up8 reps 60s

Kettlebell Alternating Renegade Row10 reps 60s

Jump Rope80 reps 60s

BLOCK 3 — Grip Finisher9:20

Hanging Leg Raise 0:40

Kettlebell Farmers Walk 1:00

COOL-DOWN4:20

Child's Pose 1:00

Dead Hang 1:00

Wrist Extension Stretch 1:00

Cross-body Shoulder Stretch 1:00