Friday!

A Little Speed
Row/run 400m
40 Wall Ball Shots
40 Fireballs
30 Wall Ball Shots
30 Fireballs.

Recommended listening: Dan Carlin's HardCore History "Death Throes of the Republic" Dan's Podcast covers history from new angles. "Death Throes is approx 11 hrs long and details the collapse of the Roman Republic as it becomes a dictatorial empire. He relates the rise of a counter-culture in Rome and the socio-political ramifications: really interesting listening. Oh yeah, and its free.

"Heat not a furnace for your foe so hot that it do singe yourself".- William Shakespeare