Running Metcon + Plyos/Agility/Sprints

Baseline
Speed Ladder

Work Capacity
On the minute
1 - Sprint 10 yards and back then 1 burpee
2 - Sprint 20 yards and back then 2 burpee
3 - Sprint 40 yards and back then 4 burpee
4 - Sprint 80 yards and back then 8 burpee
5 - Sprint 40 yards and back then 4 burpee
6 - Sprint 20 yards and back then 2 burpee
7 - Sprint 10 yards and back then 1 burpee
Rx'd

Plyo/Agility/Sprint
A.  30 yard Parachute Sprints x 8
B.  Sprint Stop Sprints (5-10-15) x 4
C.  Pro Agility x 4
D.  4 Corner Cone Drill x 2 each side