20 min AMRAP, complete the following:

20 DB push-ups
15 DB deadlifts
12 hang cleans 
9 push press

Dumbbell Push up

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Start holding two dumbbells
- Clean the dumbbells up to shoulder height
- Finish the clean by holding the dumbbells above your shoulders

Dumbbell hang cleans

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

Day 3- Full Body AMRAP
(From Day 6 of the DB Program)

Had a little time before my daughter wakes up for the day and this workout routine was great! I also added your bicep workout from your instagram 💪🏻

Jessie Godoy

This is one of my favorite routines! Thanks for including it in the dad tab.

Summer

Day 1

Day 2- The 100’s

Day 4- Full Body 20 min AMRAP

Day 5
Kettlebell EMOM

Day 6
12 min AMRAP / Saucy finisher

Day 7
20 min AMRAP

It took me a minute to get the movement right for the dumbbell leg curl, but once I did, it went off without a hitch. Good program!

Day 3- Full Body AMRAP (From Day 6 of the DB Program)

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