HF30

FULL-BODY STRENGTH 

EMOM x 16 MINUTES
MIN 1 – :25 Single DB Strict Press / :25 Single DB OH Hold
MIN 2 – :50 Single DB Hollow Flutter Kicks
MIN 3 – :25 Single DB Renegade Row (R) / :25 Single DB Renegade Row (L)*
MIN 4 – :50 Deadbugs

*Single DB Renegade Row = Push-Up + Row (R) for :25, then switch

(Score is Weight)

FULL-BODY SPRINT WORKOUT
3 SETS FOR MAX REPS
1:00 – Burpees
1:00 – DB Seesaw Bent Over Row
1:00 – :30 Single Arm DB Push Press (R) / :30 Single Arm DB Push Press (L)

-Rest 1:00 b/t Sets-

(Score is Reps)

FINISHER
3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as Needed b/t Sets-

HF30

PUSH x PULL STRENGTH 

4 SETS FOR QUALITY
10/10 Bulgarian Split Squats
20 Alt. Russian DB Swings*

-Time Cap 12:00-

*Switch hands at eye-level

(Score is Weight)

PUSH x PULL WORKOUT
AMRAP x 12 MINUTES
10 Single DB G2OH
10 DB Goblet Squats
10 Alt DB Muscle Cleans
10 DB Goblet Squats
10 Alt DB Snatches
10 DB Goblet Squats

(Score is Rounds + Reps)

HF30

BODYWEIGHT PUMP 

EMOM x 10 MINUTES
MIN 1 – :45 Pike Shoulder Taps
MIN 2 – :45 Tuck-Ups or V-Ups

(Score is Reps)

FULL-BODY SWEAT WORKOUT
EMOM x 20 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Alt Sit-Thrus
MIN 3 – :45 Double Unders
MIN 4 – :45 Box Dips

(No Measure)

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

HF30

PUSH x PULL STRENGTH 

5 SETS ON A 15:00 CLOCK…
10/10 Half Kneeling Arnold Press
10 DB Bent Over Row

(Score is Weight)

PUSH x PULL WORKOUT
AMRAP x 7 MINUTES
20 Single DB Floor Press
16 Weighted Sit-ups
10 Up-Down over DB

-Rest 1:00-

AMRAP x 7 MINUTES
20 Single DB Floor Press
16 Weighted Sit-ups
10 Up-Down over DB

(Score is Rounds + Reps)

HF30

FULL-BODY STRENGTH 

EMOM x 12 MINUTES
MIN 1 – :25 Single Leg Romanian Deadlift (R) / :25 Single Leg Romanian Deadlift (L)*
MIN 2 – :45 Single DB Good Mornings
MIN 3 – :45 DB Slides

*Option to hold Single DB or Unweighted

(Score is Weight)

FULL BODY WORKOUT
EVERY 3:00 x 5 SETS
20 Alt DB Hang Snatches
20 Box Step-ups
Max Shuttle Run in Remaining Time

-No Rest b/t Sets-

(Score is Reps)

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

HF30

FULL-BODY STRENGTH 

4 SETS ON A 12:00 CLOCK…
8 DB Manmakers
24 Alt V-Ups

-Rest As Needed b/t Sets-

(Score is Weight)

FULL-BODY SPRINT WORKOUT
3 SETS FOR MAX REPS
1:00 -Single DB Push Press
1:00 – Single DB Sumo Deadlift High Pull
1:00 – Box Step-Ups
1:00 – Mountain Climbers
1:00 – Single DB Bicep Curl

-Rest 1:00 b/t Sets-

(Score is Reps)

FINISHER
ON A 5:00 RUNNING CLOCK…
3:00 Max Weighted Deadbugs

Immediately into…

2:00 of Max Russian Twists

HF30

PUSH x PULL STRENGTH 

4 SETS
AMRAP x 3 MINUTES
12 DB Goblet Squats
12 Single DB G2OH

-Rest 1:00 b/t Sets-

(Score is Weight)

PUSH x PULL WORKOUT
EVERY 4:00 x 4 SETS
30 Double Unders
20 DB Goblet Lunges
20 Alt DB Hang Snatches
30 Double Unders
Max Plank Hold in remaining time

-No Additional Rest b/t Sets-

(Score is Weight)

HF30

BODYWEIGHT PUMP 

6 SETS (:20 ON / :10 OFF)
MOVT 1 – Double Unders (or Jumping Jacks)
MOVT 2 – Max Lunges

(Score is Reps)

FULL-BODY SWEAT WORKOUT
E2MOM x 10 MINUTES
1:00 Cardio Choice
16 Box Step Ups

Into…

E2MOM x 10 MINUTES
10 Burpees + Extra Push-up
Max Cardio in Remaining Time

(No Measure)

FINISHER
NOT FOR TIME*
40 Floor Press
40 Bicep Curls
40 Leg Lifts
40 Skull Crushers

*Break up in any order or in any combination in sets/reps.

HF30

PUSH x PULL STRENGTH 

EMOM x 15 MINUTES
MIN 1 – :45 DB Pullovers
MIN 2 – :45 Close Grip Floor Press
MIN 3 – :45 Plank

(Score is Weight)

PUSH x PULL WORKOUT
5 SETS
AMRAP x 3 MINUTES
1 DB Thruster
2 DB Push Press
3 DB Bent Over Rows

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)