Jump up, then place hands on the ground and shoot your legs back, lowering to a low push-up position. Press up to the top of a push-up and jump your feet to your hands. Jump up again and repeat. Do 10 reps total.
Grasp a pull-up bar with your hands wider than shoulder-width, palms facing away from you. Pull up to lift your chest towards the bar. Lower back to start and repeat. Aim for 8 to 10 reps. Use a band or assisted pull-up machine if needed.
Load the barbell with appropriate weight (Rodney says to start with 75% of your one-rep max). Hinge from the hips and grasp the bar with both hands. Using your hamstrings and glutes, lift the weight off the ground and stand tall. Pause, then return to start. Do 8 to 10 reps.