PUSH x PULL WORKOUT 

EMOM x 15 MINUTES
MIN 1 – :50 Single DB Sumo Deadlift High Pull
MIN 2 – :50 Single DB Swings
MIN 3 – :50 Cardio Choice

(Score is Weight)

HF30 FULL-BODY SWEAT WORKOUT 

4 SETS FOR MAX REPS
1:30 Lunge + Lunge + Burpee
-Rest :30-
1:30 Weighted Sit-Ups
-Rest :30-
1:30 Cardio Choice
-Rest :30-

*No additional rest b/t sets

(Score is Rounds + Reps)

FINISHER
EMOM x 5 MINUTES
10 Plank Rotations + Max Plank Hold

HF30 PUSH x PULL WORKOUT 

EVERY 3:00 x 5 SETS
1:00 Cardio Choice
15 Single DB Push Press*
10 Single DB Alt Up-Downs**

*Hold DB across chest
**Alt hands on the floor

(Score is Weight)

HF30 FULL-BODY WORKOUT 

AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders

-Rest 1:00-

AMRAP x 7 MINUTES
7 DB Hang Power Cleans
14 V-Ups
21 Double Unders

(No Measure)

FINISHER
AMRAP x 5 MINUTES
2-4-6 and so on…
Supermans
Russian Twists

HF30 FULL-BODY SPRINT WORKOUT 

EMOM x 8 MINUTES
MIN 1 – :45 Cardio Choice (Moderate)
MIN 2 – :45 Single DB Sumo Deadlift

-Rest 1:00-

EMOM x 6 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB Swing

-Rest 1:00-

EMOM x 4 MINUTES
MIN 1 – :45 Cardio Choice (Hard)
MIN 2 – :45 Single DB G2OH

-Rest 1:00-

EMOM x 2 MINUTES
MIN 1 – :45 Cardio Choice (Sprint)
MIN 2 – :45 Alt Single DB Up-Down Devil’s Press

(Score is Weight)

FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

HF30 PUSH x PULL WORKOUT 

3 SETS FOR MAX REPS
1:30 DB Slides
-Rest :30-
1:30 Alt DB Box Step-Ups
-Rest :30-
1:30 Wtd Sit-Up
-Rest :30-

(Score is Reps)

HF30 FULL-BODY SWEAT WORKOUT 

EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Wall Sit
MIN 3 – :45 V-Ups or Tuck-Ups

-Rest 1:00-

AMRAP x 12 MINUTES
1:00 Cardio Choice
20 Air Squats
20 V-Ups or Tuck-Ups

(Score is Reps)

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

HF30 PUSH x PULL WORKOUT 

EVERY 3:00 x 6 SETS
12 Alt DB Up-Downs
12 Alt DB Hang Snatch

(Score is Weight)

HF30 FULL-BODY SPRINT WORKOUT 

TABATA, 8 SETS EACH (:20 ON / :10 OFF)
TABATA 1 – Alt Sit-Thrus
TABATA 2 – Sit-Ups
TABATA 3 – Single DB Ground to Overhead
TABATA 4 – Cardio Choice

-Rest 1:00 b/t Tabatas-

(Score is Reps)

FINISHER

1 SET
:45 Plank
-:15 Rest-
:45 Side Plank (R)
-:15 Rest-
:45 Side Plank (L)
-:15 Rest-
:45 Plank
-:15 Rest-
1:00 Hollow Hold