High octane cardio for rapid fat loss and lean muscle

 Aside from its effectiveness in burning fat such workouts are great for building functional strength&conditioning for soldires, first responders and blue collar workers. 

Whole workout was done non stop doing one jog around the training ground in between sets and exercises:

- 10 jump squats with maximum effort+10 split jump squats

- 10 jump squats 5 sets

- 9 pull ups with chest touching the bar+8 reps of plyometric dips(exploding with maximum effort)

- 7 reps of neutral grip pull ups + 15 dips

- 7 reps of close grip chin ups+15 dips

- 7 reps of neutral grip pull ups + 15 dips

- 7 reps of close grip chin ups + 15 dips

- 7 reps of regular pull ups+10 Hindu push ups

- 10 reps of toes to bar

My muscles stayed fresh during whole workout, never went to fatigue. Full ROM in all exercises, no cheating. Adjust sets and reps to your current fitness level so you can go whole distance.