Any exercise that creates a large work capacity, think of moving large loads, long distances, quickly. Some exercises to try: (Thruster) Take a barbell, hold it at the shoulder, complete a full squat, as you come up from the squat press the bar out over head. (Wall Ball) Take a medicine ball at the chest, stand an arms distance from the wall, squat then press the med ball up to a 8 - 10 foot mark on the wall, repeat the process for a given number of reps.

The Commando