Today is speed day!. Do not try to sprint on a treadmill!!!. If you do run do so outside. You are doing 5 exercises with five sets and there is a specific reason for this workout. You need to be able to go fast at times to raise your may weight or reps out. For this, regardless of the exercise, pick a decent weight or distance that is easy enough to do 20 reps or go 4xs faster. Then you do 5 reps or 1/5th of the distance. Then take 15 seconds and do it again for a total of 5 sets for each of the 5 exercises and only do one exercise at a time:).