Continuous Squat Jump & Gorilla Pull Up, Explosive Clap Push Ups, Snatches & Core...

I wanted to keep my training simple while getting a cardio workout and some core training as well so I tried a new exercise I got from muscle and fitness called the "Continuous Squat Jump & Gorilla Pull Up".

The exercise is done like this:

• Find a pull up bar
• Standing underneath the bar, squat down until your thighs are parallel to the the floor and jump to grasp the bar with a wider-than-shoulder-width grip
• Immediately perform a pull up while simultaneously doing a knee raise, bringing your knees as high as possible toward your chest
• Lower your body under control, drop to the floor, squat and repeat with no rest in between reps
• Try to make the motion as smooth and fluid as possible by landing on the balls of our feet
  In addition to being a great strength and core exercise if done for reps with not stopping it is a great cardio exercise!
• I did 10 sets of 5 reps today for 50 total reps.

The rest of my training looked like this:

Explosive Clap Push Up - 25 reps

Snatches - 16kg bell - 100 reps

Spiderman Plank - 5 sets

Hanging Leg Raises - 30 reps

Supine Plank - 3 sets of 1 minute