WOD: Never Gymless ICT 4

This workout is a classic from Ross Enamait's Never Gymless.  It is basically two routines combined to form a lower body and upper body routine.  Each routine is split into 3 exercises, completed 5 times for time:

Lower Body:

10 x Burpees

20 x Lunges

30 x Squats

Upper Body:

10 x Pull-ups

20 x Power overs

10 x High pulls

The correct way to perform the high pulls is using a resistance band, but I don't have one available to me, so instead opted for a 30kg barbell high pull.  Pull ups are strict, not kipping, so if you can't complete them on the second set, I have found the cheat pull-ups effective.  If you don't know what a cheat pull-up is, see below.

Notes: I performed the first set of pull-ups in strict form, then used cheat pull-ups for each pull-up in each set there after.

My Times:

Lower body: 13:10

Upper body: 10:58

If I recall the last time I did this, my lower body was at least 15 minutes and upper body went into 16 minutes.  This is a massive improvement, considering I haven't done any conditioning for the last four weeks.

Cheat Pull-up

To perform a cheat pull-up, you need to stand beneath the bar and jump into the pull-up, grabbing onto the bar and pulling yourself up.  Then you lower yourself slowly, to full extension and drop.  You can opt to perform as many strict pull-ups as you are capable before letting go of the bar and jumping into the next pull-up.  The idea is to eliminate idle resting, while you wait for your arms to recover, instead forcing them to work by assisting them on the way up.