Just Lift Shit

WARM-UP·ROUND 1/2

0:3051:50 LEFT

Lat and Grip Grinder

Upper · pull

Hard

A high-volume pulling session focusing on back strength and grip endurance through heavy rows and varied carries. Use a challenging weight for the main rows and maintain a strict, controlled tempo on the pull-up bar.

Now

Press START — first up: Thoracic Rotation (Left)

Full workout

WARM-UP6:00

Thoracic Rotation 0:30

Scapular Pull-up 0:30

Dead Hang 0:30

Bodyweight Hinge to Scapular Squeeze 0:30

Wrist Circles 0:30

BLOCK 1 — Heavy Pull Strength17:20

Kettlebell Two Arm Row 0:45

Farmer's Walk 1:00

Pull-up 0:30

BLOCK 2 — Pull & Grip EMOM15:20

Kettlebell Sumo High Pull10 reps 60s

Hanging Leg Raise10 reps 60s

Kettlebell One Arm Row6 reps each side 60s

BLOCK 3 — Finisher8:35

Kettlebell Figure 8 0:45

Suitcase Carry 0:45

COOL-DOWN4:35

Child's Pose 1:00

Forearm Stretch 0:45

Cross-Body Shoulder Stretch 0:30

Lat Stretch 0:45