Boys, baseball is a game where you gotta have fun. You do that by winning.

-Dave Bristol, Cincinnati Reds manager

This is a great, no frills site on strength training:
http://www.strongassteel.net/

Jump-rope, 1 minute double under/1 minute rest 5 times

Muscle-up & Dip: do five muscle-ups with ten dips after each muscle-up

Snatch two sets, 15 and 12 reps

Swim 100 meters 4 times