Running/Speed/Conditioning/Plyos

A.  Rakes, Push-offs, Power Skips, Backpedals, Speed Ladder

B.  20 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 seconds
Rx'd - most sub 8 secs
Rest 4 minutes
C.  10 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 seconds
Rx'd - most sub 8 secs
Rest 4 minutes
D.  6 x 100 meter sprints (sub 18 secs) every minute - barefoot
Rx'd - most sub 17 secs