Here is my conditioning work which I perform on my Low Days (refer to my High - Low Article.)

Here is the plan:

Day 1 - Tire Flips + Med Ball Chop & OH Throw + Mtn Climber

The goal is to use a tire that you can handle for 10 reps. Will you be tired, yes, but the weight should be so maximal that obtaining 10 reps is nearly impossible. Then a medball chop + scoop throw. MB weight around 15 lbs. Start w/ the MB at arms length overhead. Chop straight down explosively, pause, you'll feel an eccentric contraction on the abdominals. Then explode straight upward and throw for maximal height. Arms shouldn't be involved much. Hip driven throw w/ arms just acting as a lever. 3 sets of 8 rep. 3rd exercise is a mtn climber. Pushup position, run in place, bringing the 1 knee up close to the chest for each step. This should be rhythmic and fast. 20-40 seconds.

Day 2 - Power Clean & Push Press + DB Burpee + BW Vert Jump

pw cln + push press - use a weight ~50-60k, for 10 reps supersetted with dbell burpee use ~ 45lbers for 10 reps and do the full pushup supersetted with bw vert jump - use arm action, though these do not have to be max effort verts for height, an approximation would be a 85% effort, with minimal down time between reps - land, absorb, re-position feet, take a breath, go. Remember to position yourself correctly with regard to your levers - your torso is the lever, hips are the fulcrum - arms go straight back as you descend - now, descending isnt squatting down to jump, u lean over to jump, mimicking an rdl position with the torso. So in the bottom-most position, the arms (behind you) and the torse (leaned over) form a straight horizontal line. the knees come into play as the descent is amortized and the change in direction has begun. 10 reps here as well

Day 3 - Sprint Start + Farmers Walk + Directional Slides

Sprint start - go from a 3 point stance - accelerate yourself for approx 6-8 steps which should be around 10-15 yards. You'll do 5 of these for a set. Again, like the vert jump, minimal time in between reps - decelerate, become static, take a breath, position yourself, go supersetted with Farmers walk - tough to prescribe a weight here - maybe 100lb-120lb dbells? Distance is around 40 yds - now if you break it up into a 20 yd down + a 20 yd back, then either drop the weight, turn, pick it up and go back, or make sure you turn in a wide arc! Do not plant your foot and turn the rest of you too terribly much. Take small steps as you turn while still holding the weights, choppy small steps so that you minimize the deviation from lower extremity anatomical alignment in the vertical plane supersetted with Directional slides. The person who is "going" gets in a ready position - which is a partial squat, like a football players "set" position, hands are free and not on top of the knees. The non-going person will be pointing out a direction for the other to follow. Now, you follow in that direction until the person changes signals on you.