Run/Row 1 mile (1600m) @ 75-80%; rest 1:1 x 3

1:1 = rest as long as it took for you to complete the interval.

Bike sub = 2 miles (3200m)

**Progress**

We have noticed many of you making significant progress is all areas of your fitness.  In fact, more progress has been made in the past 6 weeks than has been made over the past year and it correlates to the gym-wide focus on nutrition.  Since we started the 8-week Spring 2012 Nutrition Challenge the pull-ups, double unders and running are looking a lot better, no one has really lost any strength and body composition has noticeably improved.  All great things! It goes to show that you cannot simply exercise to attain superior fitness.  You need the entire package of exercise, sleep, and a sound nutritional plan that you adhere to in order to see the best results in your fitness.