Southwest Active – March. 7

Wednesday – Cyclical Work 
10 sets @ 75-80%
30 sec Rowing
15 sec Transition
30 sec AirBike or Ski Erg
15 sec Transition
+ 
Rest as needed
+ 
6 sets @ 80-85%
45 sec Rowing
30 sec Walk
45 sec AirBike or Ski Erg 
30 sec Walk
+ 
Rest as needed
+
4 sets @ 85-90%
60 sec Rowing
45 sec Walk
60 sec Burpees to 6 “ OH
45 sec Walk
*so for every piece of % pacing work – your pace will increase form 70-75, to 80-85 to 85-90%