HF30 FULL-BODY SWEAT WORKOUT 

AMRAP x 10 MINUTES
35 Double Unders
15/15 Split Squats
5 DB Devils Press

-Rest 2:00-

AMRAP x 10 MINUTES
35 Double Unders
15/15 Split Squats
5 DB Devils Press

(Score is Rounds + Reps)

FINISHER 
4 SETS (:40 on/:20 off)
Single DB Bicep Curls

HF30 PUSH x PULL WORKOUT 

EMOM x 4 MINUTES
:45 Max Up-Downs

Into…

3 ROUNDS FOR MAX REPS
1:00 – DB Alt. Hang Snatch
1:00 – DB Slides

Into…

EMOM x 4 MINUTES
:45 Max Burpees

(Score is Reps)

HF30 FULL-BODY WORKOUT 

AMRAP x 14 MINUTES
10 DB Sumo Deadlift High Pulls
:30 Cardio Choice 1
10 DB Alt Lunges
:30 Cardio Choice 2

(Score is Rounds + Reps)

FINISHER
3 SETS
20 Russian Twists
15 V-Ups
20 Bird Dogs

-Rest As Needed b/t Sets-

HF30 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 Extension

HF30 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 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 elevated
2″- 6″.

(Score is Round + Reps)

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

(No Measure)

HF30 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 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 (https://youtu.be/wiFNA3sqjCA)

HF30 WORKOUT 
FULL-BODY SPRINT

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 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)