(CFT is out of town, there will be 3 workout posted this and next week, one each for Monday, Wednesday & Friday, you should be able to do these on your own!)
10 Tuck Jumps (pulling knees to chest)
Running is good for, well, running. And the Tuck jumps are a great way to develop fast feet if you ever need to get up on top of something. The Tuck Jump also builds incredible explosive power for when you need to get under the bar for a snatch or a clean. So GET THOSE KNEES UP!!