To develop your swing technique and bat speed I highly recommend the SKLZ Hit-A-Way portable training station and Hurricane swing trainers. I frequently use both of these pieces of equipment. They are both compact and easy to set up and take down. The Hit- A-Way PTS works well to develop swing technique, bat speed and hand eye coordination. The Hurricane is great for developing swing power and swing technique.
TRX Firefighter Combat Challenge: Each exercise should be performed for a one minute duration. Beginner: 1 minute of rest between exercises. Intermediate: 30 seconds of rest between exercises. Advanced: No rest period between exercises.
Atomic Push Ups
Pistol Squat- 30 seconds on each leg
Reverse Flys or Y Flys
Balance Lunges- 30 seconds on each leg
W Deltoid Fly
Suspended V-Ups or Resisted Sit Ups