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 5 sets of 10 reps today for 50 total reps.
The rest of my training looked like this:
Close Push Ups - 50 reps
Then I did: (All with the 25lb club
50 Arm Casts - 25 each side
50 Hammer Swings (two-handed: 25 Clockwise / 25 Counter-Clockwise)
50 Hammer Throws (two-handed: 25 Clockwise / 25 Counter-Clockwise)