Just Lift Shit

WARM-UP·ROUND 1/2

0:3051:20 LEFT

Press and Crawl Drive

Upper · push

Hard

Strength-focused vertical pressing followed by a high-volume floor press and carry EMOM. Aim for heavy loads on the military press sets and maintain a steady rhythmic pace during the thruster intervals.

Now

Press START — first up: Scapula Push-up

Full workout

WARM-UP4:00

Scapula Push-up 0:30

Wall Slide 0:30

Wrist Circles 0:30

Inchworm to Push-up 0:30

BLOCK 1 — Vertical Strength Rounds22:50

Kettlebell One Arm Military Press to the Side 0:45

Bear Crawl 0:45

Scapular Pull-up 0:45

BLOCK 2 — Density EMOM x 1515:20

Kettlebell One Arm Floor Press6 reps each side 60s

Farmers Walk10 reps 60s

Kettlebell Thruster10 reps 60s

BLOCK 3 — Tabata Finisher4:20

Push-up to Side Plank 0:20

COOL-DOWN4:50

Child's Pose 1:00

Thread the Needle 1:00

Shoulder Cross-body Stretch 0:45

Dead Hang 1:00