Just Lift Shit

Wednesday, November 11, 2026

WARM-UP·ROUND 1/2

0:4549:40 LEFT

Front Rack Foundation

Legs · squat

Moderate

A lower-body strength session focusing on front-rack squat mechanics followed by a high-turnover EMOM. Select a challenging weight for the squats that allows for upright posture, then focus on fluid movement for the accessory work.

Now

Press START — first up: Ankle Rocks

Full workout

WARM-UP6:00

Ankle Rocks 0:45

90/90 Hip Switches 0:45

Thoracic Rotation (All Fours) 0:45

Bodyweight Squat 0:45

BLOCK 1 — Strength Rounds18:40

Kettlebell Front Squat 0:45

Kettlebell One Arm Row 0:40

Front Plank with Twist 0:45

BLOCK 2 — EMOM × 1515:20

Forward Lunge6 reps each side 60s

Kettlebell Swing15 reps 60s

Scapular Pull-up12 reps 60s

BLOCK 3 — Tabata Finisher4:20

Jump Rope 0:20

COOL-DOWN5:20

Pigeon Stretch 1:00

Couch Stretch 1:00

Child's Pose 1:00