A. Tempo deadlift – 5×3 at 51X1 tempo (5 second negative, 1 sec at bottom, eXplode up, 1 second at top). Weight should ideally be 73-76% of your 1 rep max deadlift, but your back position is the key determinant of weight here. Use a regular overhand grip as much as possible.
B. 5×400 m run, rest 2 min between laps.