Interval Training

I felt like doing some interval training today.  I usually try to get in some intervals or sprint work once or twice per week.  It can be easy to over do though, with sprints and intervals a little goes a long way (and a lot leads to over training and sore knees).

Today's work out:
1. Interval Training: Warm up with a light jog for 5 minutes. Run very hard for 1 minute, easy recovery jog for 1 minute. Run very hard for 2 minutes, easy jog for 2 minutes. Run very hard for 3 minutes, easy jog for 3 minutes. Run hard for 2, jog for 2. Run hard for 1, easy jog for 5 minutes, walk for 5 minutes, done.

2. Core work
-Turkish get up w/53lb. kb, 5 continuous sets of 1 rep alternating sides with each rep
-Hanging leg raises, toes all the way to the bar, 3 sets of 6
-Windmill w/ 53lb. kb, 3 sets of 5 on both sides