Sun: p/e, metcon, burpees, basketball

Workout: 

10 min run w/ a few hard digs

Then: 

8 x (30/30) sprints @ threshold pace

Then: cool down

5 min run @ easy pace

Then: after a short rest 

50 x burpee (3:40)

Then: 

10-1 pushup ladder, between each rung do 20 x 2h swings @ 45#

(8:43)

Then: cool down

Form shooting x 125 makes

Cold swim