Pullup/swing metcon and the 30s

1500 PT and run


40-30-20-10 for time:
Pullups
DB swings, 40#

Time - 20:23

10-15 minute break


Run intervals:
Done on a treadmill, no incline. Rounds 1 and 2 @ 6:00 pace, round 3 @ 5:46

3 rounds
30s on, 30s off, 30s on, 25s off, 30s on 20s off, 30s on, 15s off, 30s on, 10s off, 30s on, 5s off, 30s on...rest 2 minutes

• Notes: my forearms were completely shot by the end of this one. Doing swings with DBs works your grip a little more and I could barely get the last set in. A little slow/tight starting the run but got loosened up and felt better. Need to be pushing the pace a little more on these intervals. It was tough but needs to be faster.
• Body condition: quads are sore.
• Tomorrow is a rest day.