HF30 PUSH x PULL WORKOUT 

4 SETS FOR MAX REPS
1:00 DB Reverse Lunges
-Rest :30-
1:00 DB Hang Power Clean
-Rest :30-
1:00 Hollow Body Flutter Kicks

-Rest 1:00 b/t Sets-

(Score is Reps)

HF30 FULL-BODY SWEAT WORKOUT 

AMRAP x 8 MINUTES
20 Mountain Climbers
10 Alt DB Snatches
1:00 Double Unders

-Rest 2:00-

AMRAP x 8 MINUTES
20 Mountain Climbers
20 Russian Twists
1:00 Cardio Choice

(Score is Rounds + Reps)

FINISHER
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

HF30 PUSH x PULL WORKOUT 

EMOM x 10 MINUTES
MIN 1 – :45 Single DB Push Press
MIN 2 – :45 Single DB Hang Power Clean

-Rest 1:00-

AMRAP x 5 MINUTES
10 Single DB Push Press
10 Single DB Hang Power Clean

(Score is Weight)

HAPPY MONDAY!!

HF30 FULL-BODY WORKOUT 

AMRAP x 6 MINUTES
10 Single DB Bent Over Row
10 Single DB Ground to Overhead
10 Up-Downs + Mountain Climbers

-Rest 1:00-

AMRAP x 6 MINUTES
8 Single DB Bent Over Row
8 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers

-Rest 1:00-

AMRAP x 6 MINUTES
6 Single DB Bent Over Row
6 Single DB Ground to Overhead
10 Up-Down + Mountain Climbers

(Score is Rounds + Reps)

FINISHER
Max Time in Any Style Plank for 5:00

FULL-BODY SPRINT WORKOUT 

5 SETS (:45 ON / :15 OFF)
MOVT 1 – Crossbody Mountain Climbers
MOVT 2 – Single DB Push Press*
MOVT 3 – Alt DB Power Clean
MOVT 4 – Cardio Choice

-Rest 1:00 b/t Sets-

*Hold DB Across Chest

(Score is Reps)

FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as Needed b/t Sets-

HF30 PUSH x PULL STRENGTH 

3 SETS ON A 15:00 CLOCK…
20 DB Death Marches
10 Lunge + Lunge + Bent Over Row*

*1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row

(Score is Weight)

https://youtu.be/f42mvhiJx6w

HF30 PUSH x PULL WORKOUT
EVERY 3:00 FOR 5 SETS
28 Jumping Lunges
14 Alt DB Hang Power Snatch

(Score is Each Set for Time)

HF30 FULL-BODY SWEAT WORKOUT 

7 SETS FOR MAX REPS
1:00 – Cardio Choice
1:00 – Burpees
1:00 – Air Squats

-Rest 1:00 b/t Sets-

(Score is Total Reps)

FINISHER
5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

HF30 PUSH x PULL WORKOUT 

EMOM x 6 MINUTES
MIN 1 – :50 DB Slides
MIN 2 – :50 Single DB Burpee + Power Clean*

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :50 DB Russian Twists
MIN 2 – :50 Single DB Burpee + Power Clean

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :50 Quad Heel Taps
MIN 2 – :50 Single DB Burpee + Power Clean

*DB Burpee + Power Clean = 1 rep

(Score is Total Reps for Min 2 Movements)

HF30 FULL-BODY WORKOUT 

AMRAP x 8 MINUTES
10 DB Hollow Flutter Kicks
20 Walking Lunges
30 Double Unders

-Rest 1:00-

AMRAP x 8 MINUTES
30 DB Hollow Flutter Kicks
20 Walking Lunges
10 Double Unders

(Score is Rounds + Reps)

FINISHER
EMOM x 5 MINUTES
30 Russian Twists + Max Tuck Hold

HF30 FULL-BODY SPRINT WORKOUT 

EMOM x 8 MINUTES
MIN 1 – Double DB Deadlift
MIN 2 – Cardio (Moderate)

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – Double DB Russian Swings
MIN 2 – Cardio (Hard)

-Rest 1:00-

EMOM x 4 MINUTES
MIN 1 – Double DB Hang Clean + Overhead
MIN 2 – Cardio (SPRINT)

(Score is Total Reps)

FINISHER
EMOM x 6 MINUTES
MIN 1 – Glute Bridge Ups
MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)