Sprinting is an integral part of fitness. It does not matter whether you are sprinting for time, distance, against another athlete, or after a tennis ball.
5×10 Toes 2 Bar (Kipping and unbroken)
Superset with 5 x max reps of Ring Rows (Feet elevated!)
“Death By Back Squat”
Add one repetition each minute on the minute.
This is performed with your bodyweight on the bar. However if you are over 225#, use 225#.