Crossfit Impulse Hypertrophy 2

WOD:

Hypertrophy

Back Squat
Warm up - 10@20kg, 5@60kg, 5@100kg
1 x 8 @110kg
1 x 20 @85kg
30 sec extreme stretch (couch stretch - to stretch fascia)
30 sec extreme contraction (to fill muscle with blood)

Reverse Lunges (back rack)
4 x 6 @70kg
30 sec extreme stretch (pigeon pose)
30 sec extreme contraction (1 leg glute bridge)

Pull-ups (supine grip)
Warm up - 4 x 5
3 ME sets w/ 15 sec rest
9-4-3
30 sec extreme bicep stretch
30 sec extreme bicep contraction

Conditioning

8 min AMRAP of Nate
2 Muscle-ups
4 HSPU
8 KB Swings @32kg

5 rds, 2 mu