Just Lift Shit

Monday, November 2, 2026

WARM-UP·ROUND 1/2

0:4548:35 LEFT

Vertical Pull and Grip

Upper · pull

Hard

A high-volume pulling session focused on vertical power and grip endurance through high pulls and pull-up variations. Maintain a steady pace on the EMOM, then choose a heavy weight for the rows that challenges your form by the final round.

Now

Press START — first up: Cat-Cow

Full workout

WARM-UP6:00

Cat-Cow 0:45

Dead Hang 0:45

Scapular Pull-up 0:45

Thoracic Rotation 0:45

BLOCK 1 — EMOM × 1212:20

Kettlebell Sumo High Pull10 reps 60s

Farmers Walk1 reps 60s

Pull-up8 reps 60s

BLOCK 2 — Row and Stability23:20

Kettlebell One Arm Row 0:45

Kettlebell Turkish Get Up 1:00

Bear Crawl 0:45

BLOCK 3 — Tabata Finisher4:20

Hanging Leg Raise 0:20

COOL-DOWN2:35

Lat Stretch 0:45

Forearm Stretch 0:45

Child's Pose 0:45