Hey DII isn't bad either lol that's where i'm going.
As for the workout I'll type exactly what the book my personal trainer and myself basically follow.
1. Leg Press
3. Chest press
4. Lateral Raise
5. Rear Deltoid
1. Calf Raise
3. Rotary Torso
4. Wrist Curl
5. Reverse Wrist Curl
-Baseball players should alternate between the two workouts, with seven days in between each workout.
All these workouts are performed on Nautilus/Medx machines besides the wrist curls and lateral raises. It really depends if you have these resources around, but you can still put something together.
We do super slow reps and my personal trainer has changed some stuff around since he has been doing this for around 30 years.
Here is an excerpt regarding skill training(throwing in are case) from the book Body by Science.
"An athlete who performs one of these workouts should be able to engage in skill training within 2 days. The day after the strength workout, however, would be better spent relaxing and reviewing competitive data, such as watching videos of the last game or competition.