Run Hard!

Sprint like there's no tomorrow

10 Sprints for time...

BEAST
100 yards with 1:3 work/rest ratio

INTERMEDIATE
100 yards with 1:4 work/rest ratio

NEWBIE
50 yards with 1:5 work/rest ratio

So, if it takes you 20 seconds to run your distance, 1:3 would get 60 seconds of rest, 1:4 would get 80 seconds of rest, and 1:5 would get 100 seconds of rest before the next interval. Track separate intervals and overall time.
These are all out sprints. You are not pacing for the later intervals early on. Your times might (and probably will) get slower. This is okay. The point is to stress the system at maximum output.