Military Press - 12 reps - 3-4 sets. Push the rep up fast but still keep clean technique.
Bent Over DB Rows - 8 reps - 4 sets. Pull up with a lot of power and speed, but again, keep it clean.
Barbell Jump Squats - squat and then jump into the air.
Sandbags - Get a sandbag and lift it up from the ground onto your shoulder, and back down again.
Push Ups - push off the ground and clap your hands
Sprints - 5x100m, 5x50m, 5x20, 5x20m. walk back to the start line after each sprint, and go again. If you are just starting sprinting you can rest for a minute in between.