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12-minute workouts (3/4)

Burpees

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.  

Pull-ups

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. 

Trap bar deadlifts

Load the trap bar with appropriate weight (Rodney says to start with 75% of your 1 rep max for a standard deadlift). Hinge from the hips, and grasp the handles with each hand. Using your hamstrings and glutes, lift the weight up off the ground. Pause, then return to start. Do 8 to 10 reps.