I agree. Don't bother with the typical distance runner BS: arm swings with 5 lb plates, unweighted jump step-ups onto a box, and db flys. Stick to compound lifts and if you've got limited time lift heavy with lower rep ranges.
Are unweighted jump step-ups onto a box the same thing as alt. leg step-up jumps from a high box or bench/dynamic step-ups? If so, why wouldn't those be good? Or are you talking about those puny little quick steps they do onto a box?