Just Lift Shit

WARM-UP·ROUND 1/2

0:3051:05 LEFT

Overhead Authority

Upper · push

Moderate

This session prioritizes vertical and horizontal pressing power balanced with overhead stability and core control. Aim for a challenging weight on the military press while focusing on high-quality scapular mechanics during the pull-up and floor work.

Now

Press START — first up: Scapula Push-up

Full workout

WARM-UP5:00

Scapula Push-up 0:30

Thoracic Extension on Foam Roller 0:45

Shoulder Circles 0:30

Wrist Circles and Forearm Stretch 0:45

BLOCK 1 — Strength & Stability21:20

Kettlebell One Arm Military Press to the Side 0:45

Pull-up 0:45

Overhead Waiter's Walk 0:45

BLOCK 2 — EMOM × 1212:20

Kettlebell One Arm Floor Press6 reps each side 60s

Jump Rope100 reps 60s

Hanging Leg Raise12 reps 60s

BLOCK 3 — Push Volume Finisher7:50

Kettlebell Alternating Press 0:45

Scapular Pull-up 0:45

COOL-DOWN4:35

Pectoral Doorway Stretch 1:00

Cross-Body Shoulder Stretch 0:45

Child's Pose with Reach 1:00

Dead Hang 0:45