Just Lift Shit

Saturday, October 10, 2026

WARM-UP·ROUND 1/3

0:4549:35 LEFT

Quad Burn & Carry

Legs · squat

Hard

A high-intensity leg session focusing on front-rack squat stability and loaded locomotion. Choose a heavy weight for the front squats to challenge your core, and maintain a consistent pace through the unilateral EMOM accessories.

Now

Press START — first up: Ankle Rocks

Full workout

WARM-UP9:00

Ankle Rocks 0:45

90/90 Hip Switches 0:45

Cossack Squat 0:45

Thoracic Rotation 0:45

BLOCK 1 — Heavy Squat & Carry16:35

Kettlebell Front Squat 0:45

Farmers Walk 0:45

Push-up 0:45

BLOCK 2 — EMOM 1515:20

Kettlebell Lunge Pass Through6 reps each side 60s

Kettlebell One Arm Row6 reps each side 60s

Hanging Leg Raise10 reps 60s

BLOCK 3 — Tabata Finisher4:20

Jump Squat 0:20

COOL-DOWN4:20

Couch Stretch 1:00

Pigeon Pose 1:00

Child's Pose 1:00

Dead Hang 1:00