Push it...but not too hard!

Paced tempo today...
Get out of your comfort zone, but do not redline!

Warm-Up
SmashweRx Warm-Up ~ 1 time thru
Couch Stretch
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Every 90s for 9min (2 Rnds):
1 = 30s Bearcrawl + 30s Plank Shoulder Taps
2 = 30s Side Rotation Med-Ball Toss (ea direction)
3 = 5 x Single-Leg Broad Jump (ea leg)
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PACE CAR
Every 90s for 30 min (4 Rnds):
1 = 15/12 Cal Bike
2 = 10 Burpee Box Jump Overs (24/20) (alt ~ 15 Burpees)
3 = 250/200m Row
4 = 20 Wall Balls
5 = 50 D/U (or as many as you can get in 60s...leave some rest time)  (alt ~ 150m Run)

Drake ~ Completed
Bike ~ 45/55/57/1:02
Row ~ 1:02-1:12
WB ~ 10-10/20/10-10/10-5-1-4 (missed on the #6)
D/U ~ 50-42-50-47 (as many as you can get in 60s)
tb ~ Completed 
Bike ~ 37/47/51/41
Row ~ 46-49-52-55
WB ~ All UB (5x4cnt in my head...large #'s tire me out!)
50/50/30-10-10/50