Just Lift Shit

WARM-UP·ROUND 1/3

0:3054:05 LEFT

Vertical Power Drive

Upper · push

Moderate

A strength-focused upper body session prioritizing vertical pressing power and overhead stability. Choose a weight for the EMOM that allows for crisp, strict repetitions, then challenge your shoulder endurance in the unilateral accessory rounds.

Now

Press START — first up: Scapular Push-up

Full workout

WARM-UP7:30

Scapular Push-up 0:30

Thoracic Extension on Foam Roller 0:30

Shoulder Circles 0:30

Wrist Circles 0:30

Light Alternating Overhead Press (Bodyweight or Light KB) 0:30

BLOCK 1 — STRENGTH EMOM × 1515:20

Kettlebell Two Arm Military Press8 reps 60s

Kettlebell Two Arm Row12 reps 60s

Front Plank with Twist12 reps 60s

BLOCK 2 — ACCESSORY & CARRY22:20

Kettlebell One Arm Push Press 0:40

Overhead Waiter's Walk 0:40

Close-grip Push-up 0:40

Hanging Leg Raise 0:40

BLOCK 3 — PRESS FINISHER4:20

Kettlebell Alternating Press 0:20

COOL-DOWN4:35

Dead Hang 1:00

Cross-Body Shoulder Stretch 0:45

Child's Pose with Reach 1:00

Forearm and Wrist Stretch 0:45