Wednesday 30th October
Rum tasting Sat 16th Nov 18:30-20:30- £25* (cash only)
followed by End of Open Party 20:30-22:30pm BYOB & cake

Paused Front Squat (5×3 @75% of 1RM)
3 second pause squats
Hip Bridges (3×10 120/80kg)
Accessory – working in teams of 3 – 1 person on bridges, 2 on abs, rotate through
3 Rounds:
10x Barbell Hip Bridges 120/80kg
Partner Ab throw down – 10L, 10 middle, 10 R
Partner Leg Throwdowns (3 rounds: 10L, 10 middle, 10 R )