Warm-up your deadlift by building up to a heavy set of 3.
Once there scale back for the following sets.
3sets x 5reps
5 reps at 60%
5 reps at 70%
5+ reps at 80%
Handstand hold / Wall Sit / Plank
1 partner runs, 1 partner does the hold.
Cylce through the holds. Each partner should do 4 of each hold and 12 laps of running.
Easy jog and stretch.