HF30

PUSH x PULL STRENGTH 

E2MOM x 12 MINUTES
12/12 Single DB Suitcase Deadlift
20 Single DB Floor Press*

*Hold DB Across Chest

(Score is Weight)

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 STRENGTH 

4 SETS ON A 12:00 CLOCK…
10/10 Bulgarian Split Squat*
10-15 Bench/Box Dips

*Option to hold DBs

(Score is Weight)

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 STRENGTH 

E2MOM x 10 MINUTES
10 DB Hang Power Cleans
10 DB Goodmornings

(Score is Weight)

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)

HF30

PUSH x PULL STRENGTH 

4 SETS ON A 12:00 CLOCK…
8/8 DB Suitcase Split Squats
8 DB Devil’s Press

(Score is Weight)

PUSH x PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 DB Sumo Deadlift High-Pull
MIN 2 – :50 DB Push Press
MIN 3 – :50 Mountain Climbers

(Score is Total Reps)

HF30

BODYWEIGHT PUMP 

AMRAP x 3 MINUTES
12 Jumping Lunges
12 Alt V-Ups

-Rest :30-

AMRAP x 3 MINUTES
12 Jumping Lunges
12 Leg Lifts

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
5 SETS
1:00 Cardio Choice
-Rest :30-
1:00 Burpee + Extra Push-Up
-Rest :30-
1:00 Side Step Out & Back*
-Rest :30-

*Take 2 steps out & 2 steps back, keep reps low and slow…see Follow Along video for demo.

(No Measure)

FINISHER
EMOM x 5 MINUTES
15 Supermans + Max Plank Hold

HF30

PUSH x PULL STRENGTH 

4 SETS ON A 12:00 CLOCK…
8/8 Single Arm DB Bent Over Row w/ Twist*
8/8 Single Arm DB Arnold Press

*As the DB comes up to torso, athlete rotates torso toward DB- see Follow Along Video for demo

(Score is Weight)

PUSH x PULL WORKOUT
EMOM x 16 MINUTES
MIN 1 – :45 Single DB Swings
MIN 2 – :45 Supermans
MIN 3 – :45 Cardio Choice
MIN 4 – :45 Weighted Sit-Up

(Score is Weight)

HF30

FULL-BODY STRENGTH 

E2MOM x 10 MINUTES
10 Sumo Deadlift Curl to Press
16 DB Slides

(Score is Weight)

FULL-BODY WORKOUT
AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Single DB Up-Downs*
8 Single DB Push Press**

-Rest 1:00-

AMRAP x 6 MINUTES
12 Goblet Alt Reverse Lunges
10 Single DB Up-Downs
8 Single DB Push Press

*Alternate DB in hands every rep
**Hold DB across chest

(Score is Rounds + Reps)

FINISHER
AMRAP x 5 MINUTES
2-4-6 and so on…
Sit-ups
DB Heel Taps

HF30

BODYWEIGHT PUMP 

AMRAP x 7 MINUTES
15 Glute Bridges
12 Supermans
10 Tuck Jumps

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT
3 SETS
1:00 – DB Power Cleans
2:00 – Burpees
3:00 – Cardio Choice*

*Increase Cardio Pace Every Minute…
Min 1 – EZ
Min 2 – Moderate
Min 3 – Hard

-Rest 1:00 b/t Sets-

(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