HF30

FULL BODY STRENGTH 

4 SETS ON A 12:00 CLOCK…
6/6 Staggered Stance DB Deadlift
8 DB Bent Over Rows
10 Single or Double DB Strict Press*

*If single, hold across chest with both heads of DB in hands.

(Score is Weight)

FULL BODY SPRINT WORKOUT
AMRAP x 5 MINUTES
15 Single DB Russian Swings
10 Up Down Over DB

– Rest 1:00 –

EMOM x 5 MINUTES
:45 Cardio @ Hard Pace

-Rest 1:00-

AMRAP x 5 MINUTES
15 Single DB Russian Swings
10 Up Down Over DB

(Score is Rounds + Reps)

FINISHER
ALTERNATING TABATA (:20 ON / :10 OFF)
MVMT 1 – Bicep Curls
MVMT 2 – Tricep Extensions

HF30

PUSH x PULL STRENGTH 

3 SETS FOR MAX REPS
1:30 – Single DB Strict Press
1:30 – DB Plank Taps
1:30 – Renegade Rows*

-1:30 Rest b/t Sets-

*No Push-up.

(Score is Reps)

PUSH x PULL WORKOUT
5 SETS (:40 ON / :20 OFF)
MOVT 1 – DB Push Jerks
MOVT 2 – Double Unders
MOVT 3 – Jumping Air Squats

(Score is Reps)

HF30

BODYWEIGHT PUMP 

AMRAP x 7 MINUTES
15 Glute Bridges
10 Tuck Jumps
15 Air Squats

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 12 MINUTES
MIN 1 – :45 DB Step-ups
MIN 2 – :45 Hand Release Push-ups
MIN 3 – :45 Cardio Choice

-Rest 2:00-

AMRAP x 10 MINUTES
12 Reverse Lunges
12 Decline Push-ups*
12 Decline Plank Rotations

*Set-Up with Feet on a 2″-6″.

(Score is Round + Reps)

FINISHER
EMOM x 6 MINUTES
MIN 1 – 20 Glute Bridge-Ups
MIN 2 – 20 Russian Twists

HF30

PUSH x PULL STRENGTH 

EVERY 2:30 x 6 SETS
10 Slow Diamond Push-ups
12 Bent Over Rows
14 DB Slides

(Score is Weight)

PUSH x PULL WORKOUT
5 SETS FOR MAX REPS
1:30 – Alt. DB Hang Clean to Press
1:30 – Alt. V-ups

– Rest 1:00 b/t Sets-

(Score is Reps)

HF30

FULL-BODY STRENGTH 

EMOM x 15 MINUTES
MIN 1 – :45 DB Thrusters
MIN 2 – :45 DB Up-Downs
MIN 3 – :45 Hollow Body Hold

(Score is Reps)

FULL-BODY WORKOUT
AMRAP x 10 MINUTES
10 Alt. DB Snatch
8 DB Thrusters
6 DB Burpees

-Rest 1:00-

AMRAP x 5 MINUTES
5 Alt. DB Snatch
4 DB Thrusters
3 DB Burpees

(Score is Rounds + Reps)

FINISHER
3 SETS
20 Deadbugs
20 Bird Dogs

HF30

FULL-BODY STRENGTH 

E2MOM x 14 MINUTES
8 DB Sumo Romanian Deadlifts
4 DB Manmaker*

*1 Manmaker = DB Push-Up + Row (R) + Row (L) + Squat Clean.

(Score is Each Set for Time)

FULL-BODY SPRINT WORKOUT
EMOM x 8 MINUTES
MIN 1 – 15 Weighted Sit-ups
MIN 2 – :50 Cardio Choice *Light Pace*

-1:00 Rest-

EMOM x 6 MINUTES
MIN 1 – 8 DB Renegade Row
MIN 2 – :50 Cardio Choice *Moderate Pace*

-1:00 Rest-

EMOM x 4 MINUTES
MIN 1 – 20 Glute Bridge Floor Press
MIN 2 – :50 Cardio Choice *Sprint Pace*

(No Measure)

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

HF30

PUSH x PULL STRENGTH 

5 SETS FOR MAX REPS
1:00 – DB Push Press
-:30 Rest-
1:00 – DB Pull Overs
-:30 Rest-

(Score is Reps)

PUSH x PULL WORKOUT
7 SETS
AMRAP x 2 MINUTES
5 Up-Downs
10 DB Push Press
20 Double Unders

-:30 Rest b/t Sets-

*Pick-up where you left off

(Score is Rounds + Reps)

HF30

BODYWEIGHT PUMP 

5 SETS (:40 ON / :20 OFF)
MVMT 1 – Glute Bridge Hold
MVMT 2 – Jumping Lunges

(Score is Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 24 MINUTES
MIN 1 – :50 Crossbody Mountain Climbers
MIN 2 – :50 DB Seesaw Bent Over Row
MIN 3 – :50 DBL DB Ground to Overhead
MIN 4 – :50 “Speed” Squats

(Score is Reps)

FINISHER
EMOM x 5 MINUTES
15 Supermans + Max Plank Hold

HF30

PUSH x PULL STRENGTH 

5 SETS ON A 15:00 CLOCK
1:00 Plank Hold
15 DBL DB Hammer Curls
15 Box or Chair Dips

(Score is Weight)

PUSH x PULL WORKOUT
ON A 2:00 RUNNING CLOCK…
Max Cardio Choice

Into…

AMRAP x 12 MINUTES
15 Single DB Goblet Swings
15 Up-Downs
15 Sit-ups

Into…

ON A 2:00 RUNNING CLOCK…
Max Cardio Choice

(Score is Rounds + Reps)