Crossfit Impulse Hypertrophy 4

WOD:

Work Capacity

6 x 150m Farmer´s Carry @2x24kg  -  60 sec rest (forearms shot)

Hypertrophy

Front Squat
Warm up - 10@20kg, 5@60kg
1 x 8 @100kg
1 x 20 @80kg
30 sec extreme stretch (couch stretch - to stretch fascia)
30 sec extreme quad contraction (to fill muscle with blood)

4 x 12 Glute Ham Raises  -  60 sec rest
30 sec extreme glute stretch (pigeon pose)
30 sec extreme glute contraction (one leg glute bridge)

Conditioning

10 x 50m Hill Sprint  -  (rest while walking back down)