F45 intel

Workout Intel [03/01 to 09/01] ★workout intel★ monday redline 03/01 ultimate timing - 20/5, 30/5. 40/5, 50/5, 50/30 ... F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness.

Go to f45 r/f45 • by ... Friday intel - you are the GOAT 🐐 Reply VisualSelection6507 ...Red Diamond Intel . Push ups on box resistance band Kettlebell deadlift Barbell clean and press Assisted (TRX) Seated row Bose ball fly Split racked squat Good morning dead ball Dumbbell ... F/29/5’5”[196>176=20 lbs] Face Gains round 2 courtesy of F45 ...F45 Training. Monday: 3-PEAT. 10 Stations, 1 Pod 1 sets at each station, 3 laps around the room. 45/15 1 - 3 Peat Dumbbell Jumping Jack + Press (50) 2 - 3 Peat Kettlebell Burpee (15) 3 - 3 Peat Suspension In Out Squat Jump (25) 4 - 3 Peat Rowing Machine 190m 5 - 3 Peat 10 x Mountain Climbers + 2 x Push Ups (6)Reply. 171 votes, 46 comments. 40K subscribers in the f45 community. F45 Training is a network of group-training studios that offer high-intensity workout….F45 TRAINING TAKES THE CROWN. F45 Training is functional group fitness, with the effectiveness and attention of a certified personal trainer. Our workouts are designed for every body. Join us to find out why we are rated #1 Gym by Men’s Journal in the US and Canstar Blue in Australia. Book A Class.F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to ... Members Online • MaiMir . Intel 27th March to 02nd April 2023 **INTEL** Monday 27.03.23: Mont Blanc. Hybrid workout. Pods: 1 Laps: 2 Sets: 2 Stations: 9 Timing: 40” work 20” rest YBELL SIDE LUNGE SINGLE ...Workout Intel [15/8 to 21/8] monday redline timing: 20/5, 30/5, 40/5, 50/5, 60/20 battle ropes torso twist rowing machine 5 x deadball squat clean + 2 x seal jack sled burpee power push soft box ... it’s one thing I’ve certainly become worse at since joining F45.A guided 45-day program focused on your personal fitness and performance progress through F45’s team training and goal-targeted nutrition. The 45 Day Challenge is designed to provide you with the core knowledge and application of a sustainable healthy lifestyle while improving your overall health and wellness.

F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. ... **INTEL** Monday 22.05.23 ...Any intel Nov 13-19th? F45 Challenge. Intel? 0 Share. Sort by: Best. Open comment sort options. Add a Comment. AceVentura85.Workout Intel [15/8 to 21/8] monday redline timing: 20/5, 30/5, 40/5, 50/5, 60/20 battle ropes torso twist rowing machine 5 x deadball squat clean + 2 x seal jack sled burpee power push soft box ... it’s one thing I’ve certainly become worse at since joining F45.Workout Intel [5/7 to 11/7] monday mvp 5/7. take note: the even stations will change after 1st lap. there will be technically 18 exercises in this workout as the exercises on even numbered stations change for the second set, and this will show as 24 exercises. please note that when looking at the statioms, stations 1 and 2 will correspond to ...Thank you for the intel as always. Hope all you f45ers have a wonderful holiday! Reply Ambitious_Slide 🇳🇿 New Zealand • ... This is why I pay the big bucks to work out at f45. Reply cheesecakewedding nine. minute. plank ...Monday 10.07.23: Stage 1. Cardio based workout. Pods: 3 (3 stations per pod) Sets: 4 at each station. Laps: 2 through each pod. Stations: 9. Timing: 20” work 10” rest. In pod 2 members must record their lowest number of reps completed out of at all sets, across both laps. battle ropes 555.

Intel 18th to 24th September 2023. **INTEL**. Monday 18.09.2023: Mont Blanc. Hybrid workout. Pods: 1. Sets: 2. Laps: 2. Stations: 9. Timing: 40” work 20” rest.F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. Members Online • GRD403. ADMIN MOD Intel Week 02/19 - 02/25 **INTEL** Monday Feb 19: MVP. Stations: 12 Pods: 1 Sets: 1 Laps: 2 Timing: 60” work 30” rest After the completion of ...Knowing intel in advance has been a nice-to-have, but not something we can always expect/require. If you have instagram - johnmcfadyen_pt usually posts daily intel in his stories. Or you can look up stories from F45 studios in NZ and Australia to see what exercises people are doing.My f45 studio has decided to close their doors. Love this community and will be so much missed 😢 💔. Monday 23.10.2023: Athletica. Cardio workout. Pods: 3. Sets: 4 at your station. Laps: 2 through your POD. Stations: 9 (3 per POD) Timing: 20” work 10” rest.This 45-minute resistance workout is not just another routine; it's a comprehensive strength assessment designed to establish your lifting capabilities and …Intel Week 02/19 - 02/25 ... F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. Members Online. Wednesday Templars upvotes ...

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F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. MembersOnline. •. marsmarsbarsy. ADMIN MOD. Workout Intel [22/8 to 28/8] ★workout intel★. monday 3 peats. timing: 45/15 1 set 3 laps.Download Drivers & Software. Download new and previously released drivers including support software, bios, utilities, firmware, patches, and tools for Intel® products.F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. Intel 24th to 30th April 2023. Cardio workout. Sets: 1 at each combo station. Stations: 12 (6 combo stations). Resistance workout. Pods: 3 (4 stations per POD).F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. **Intel 27 Nov - 3 Dec 2023 (Trials)**. Below are the details for the F45 Trials week, taking place between 27 November and 3 December, 2023. NOTE: Not a trainer, just cross posting these details from elsewhere.Knowing intel in advance has been a nice-to-have, but not something we can always expect/require. If you have instagram - johnmcfadyen_pt usually posts daily intel in his stories. Or you can look up stories from F45 studios in NZ and Australia to see what exercises people are doing.Intel Week 03/25- 03/31. Pods 1 & 3: 40” work 15” rest. 1 set at each station. 3 laps through the POD. Pod 2: 8' work - 30” change - 8' work. Members have 8 minutes to focus on the A, B & C tri-set. Rep targets will be shown on screen and members move between the A, B & C stations at their own pace. There is a 30” rest in between ...

Gostaríamos de exibir a descriçãoaqui, mas o site que você está não nos permite.Intel Week 01/08 - 01/14. Timing: 35” work 25” rest. Lap 1: 20” work 10” rest. 2 sets at each station. Lap 2: 60” work 20” rest. 1 set at each station. Lap3: 20” work 10” rest. 1 set at each station. With a little surprise at the end: a 2 minute plank (30” x 4 variations of plank).ultimate timing: set 1 - 45 work / 15 rest, set 2 - 45 work / 15 rest, set 3 - 45 work / 60 clean / move. normal timing: set 1/2/3 - 45/15. 3 peat barbell squat press (target: 12) 3 peat medicine ball russian twist (target: 50) 3 peat kettlebell sumo squat upright row (35) 3 peat 10 x high knees + 2 x prisoner squats (5) ski erg standing (190m)F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. MembersOnline. •. marsmarsbarsy. ADMIN MOD. Workout Intel [22/8 to 28/8] ★workout intel★. monday 3 peats. timing: 45/15 1 set 3 laps.Verywell / Amelia Manley. Table of Contents. View All. Workout Description. Type of Training. F45 Workout Format and Setup. F45 Instruction and Trainers. Schedule. Cost of F45. Calories Burned in F45 Training. The F45 Challenge. Pros and Cons of F45 Training. How F45 Compares.Greatest HIITS. It can’t be Greatest Hits week if the greatest hit of all, Firestorm, is missing. Best f45 workout of all timeeee. I've been with F45 since April 2023 and never had this one... given that a certain percentage of the very engaged members are newer, this might explain that. Looking at the description, Firestorm looks a bit like ...Intel 07th To 13thth August 2023. Hybrid Workout. Resistance Workout. Cardio Workout. Resistance Workout. Sister Workout To Deuces. Members Can Choose Which Workout They Do: Upper Or Lower Body. Lap 1: 20” Work 10” Rest. 3 …Greatest HIITS. It can’t be Greatest Hits week if the greatest hit of all, Firestorm, is missing. Best f45 workout of all timeeee. I've been with F45 since April 2023 and never had this one... given that a certain percentage of the very engaged members are newer, this might explain that. Looking at the description, Firestorm looks a bit like ...

Verywell / Amelia Manley. Table of Contents. View All. Workout Description. Type of Training. F45 Workout Format and Setup. F45 Instruction and Trainers. Schedule. Cost of F45. Calories Burned in F45 Training. The F45 Challenge. Pros and Cons of F45 Training. How F45 Compares.

AUSTIN, TexasAUSTIN, Texas-- ( BUSINESS WIRE )-- F45 Training Holdings Inc., a leading global fitness community specializing in innovative, functional group workouts that are fast, fun and results ...normal timing - 20/5, 30/5, 40/5, 50/5, 60/5. battle ropes power slams. 2. ybell double clean + reverse lunge + press outer grip. soft box glute kicks. lateral run + 2 x burpee. bike hover. dumbbell punches 4 x high 4 x straight. deadball around the worlds into burpee combo. 10 x high knees + 5 drop squats.F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. Members Online. Any intel Nov 13-19th? ...Saturday 25.03.23: Track: Partner workout. Hybrid workout. Pods: 1. Laps: 2. Stations: 18. Timing: Lap 1: 90” work 10” rest. Lap 2: 60” work 10” rest. Members will work in a you go I go format, by alternating every 15” during the working sets or completing 5 reps each one partner at a time.Download Drivers & Software. Download new and previously released drivers including support software, bios, utilities, firmware, patches, and tools for Intel® products.F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. Workout Intel [28/6 to 04/07] There will be technically 18 exercises in this workout as the exercises on even numbered stations change for the second set, and this will show as 24 exercises.Buy Refurbished: TOSHIBA Laptop Qosmio Intel Core 2 Duo T5450 2GB Memory 200GB HDD Intel GMA X3100 15.4" Windows Vista Ultimate F45-AV411 with fast shipping and top-rated customer service.Intel® Core™ i7-12700F Processor (25M Cache, up to 4.90 GHz) quick reference guide including specifications, features, pricing, compatibility, design documentation, ordering codes, spec codes and more.F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. Members Online • f45_workout_intel . Workout Intel: Monday 8/19/19 to Thursday 8/22/19 ★workout intel★ Monday 8/19/19: Twenty-two. 9 combo stations, 2 pairs per combo station. 3 Pods, 3 ...Wednesday 23.11.22: 22. 18 (9 combo stations) Pods: 3 Sets 2. Laps 1. Timing: work 40” rest 15”. You do 1 set at A, 1 set at B, and repeat one more time before moving to the next station. 1.A step trainer sprawl lateral shuffle. 1.B squat mid point alternate reverse lunges. 2.A ybell single arm swings 5x5.

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F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach ... Intel Week 05/27 - 06/02 **INTEL** Monday May 27: Redline. stations: 9 pods: 1 sets: 5 laps: 1 timing: set 1: 20” work 5” rest set 2: 30” work 5” rest set 3: 40” work 5” rest set 4: 50 ” work 5 ...F45 SUNNYSIDE NY. 4 miles. 39-11 Queens Blvd, Long Island City, NY 11104, USA. Visit Studio Page.dumbbell squat + step back lunge. bike erg seated. sunday moon hopper 07/11. ultimate timing: set 1 - 40 work / 10 rest, set 2 - 40 work / 30 clean / move. normal timing: 35/15, 40/30. revo over head reverse lunge. plate double shoulder 3 way combo. push up low pulse. dumbbell single squat hold + side step.Go to f45 r/f45 • by marsmarsbarsy. View community ranking In the Top 5% of largest communities on Reddit. Workout Intel [08/08 to 14/08] monday redline timing: 20/5, 30/5, 40/5, 50/5, 60/20 battle ropes 4 doubles + 1 squat jump soft box 10 x mountain ...CPU Specifications. Total Cores 6. Total Threads 12. Max Turbo Frequency 4.40 GHz. Intel® Turbo Boost Technology 2.0 Frequency‡ 4.40 GHz. Processor Base Frequency 2.60 GHz. Cache 12 MB Intel® Smart Cache. Bus Speed 8 GT/s. TDP 65 W.There’s an upper body pod & a lower body pod. Members will choose one pod and stay in that pod for the duration of the workout. Pods: 1. Laps: 2. Sets: 2. Stations: 7. Timing: Lap 1: 40” stimulus specific work + 20” full range work + 20” rest. Lap 2: 30” stimulus specific work + 15” full range work + 15” rest.Nov 14, 2022 · Prices also vary by location but are slightly higher than F45. At the Buckhead location near Atlanta, you'll pay $190 per month with a recurring membership and up to 8 classes per month. The cost is $270 if you want 12 classes per month and $320 per month if you want 16 classes per month. A single class is $30.F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. ... marsmarsbarsy . Workout Intel [20/9 to 26/9] ★workout intel★ triple threat wednesday 20/9 ultimate timing: set 1 - 20 work / 10 rest. set 2 - 40 work / 20 rest, set 3 - 60 work / 30 clean / move ….

In the fast-paced world of technology, staying up to date with the latest software and drivers is crucial for optimal performance. One area that often goes overlooked is updating t...F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach ... MaiMir. ADMIN MOD Intel 10th to 16th April 2023 **INTEL** Monday 10.04.23: Empire. Cardio workout. Pods: 1 Laps: 3 Sets: 1 at each combo station. Stations: 12 (6 combo stations). Timing: 45 ” work 15 ...Intel Week 03/18 - 03/24. Pods 1 & 3: 40” work 15” rest. 1 set at each station. 3 laps through the POD. Pod 2: 8' work - 30” change - 8' work. Members have 8 minutes to focus on the A, B & C tri-set. Rep targets will be shown on screen and members move between the A, B & C stations at their own pace. There is a 30” rest in between ...Buy Refurbished: TOSHIBA Laptop Qosmio Intel Core 2 Duo T5450 2GB Memory 200GB HDD Intel GMA X3100 15.4" Windows Vista Ultimate F45-AV411 with fast shipping and top-rated customer service.The F45 Trials are here to bring together the global F45 community and get members and studios across the world to put their fitness skills to the test. You’ll complete seven stages of workouts across a variety of disciplines, survive knockout rounds and log your stats via Assessments in the F45 Training App, collecting points for performance ...F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. Intel 24th To 30th July 2023. Hybrid Workout. Resistance Workout. 1 .Dumbbell Heel Elevated Squat 2. Dumbbell Front Raise + …F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. INTEL 09th TO 15th JAN 2023. Cardio workout. Resistance workout. Pods 1 & 3 are 40” work, 20” rest, 3 combo sets at each combo station. Cardio workout.Get through Xmas first. January 31 – March 26 – 8-week Challenge April 25 – June 4 – 6-week Challenge August 22 – October 1 – 6-week Challenge October 24 – December 17 – 8-week Challenge. Confirmed through the challenge website. 29 votes, 21 comments. Wondering if there was any new intel on challenge dates for 2022? F45 intel, F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. ... Workout Intel [18/10 to 24/10] ★workout intel★ monday 18/10 foxtrot ultimate timing: 40/20, 30/10, 20/5, 20/35 normal timing: 45/15, 20/10 battle ropes 20 x singles + burpee kettlebell single arm ..., We believe our F45 classes should encompass a variety of energy systems to deliver ultimate effectiveness. That’s why our specially curated cardio workouts use plyometric movements to combine timing and tempo to blast both your aerobic and anaerobic systems, giving you the best chance to burn fat, build muscle, and boost your metabolism with each session., Go to f45 r/f45 • by ... Intel 14th to 20th August 2023. mashi7obi ..., Intel 28th August to 03rd September 2023. hybrid workout. after the completion of lap 1, the even number stations will change, using the same equipment at each station. resistance workout. cardio workout. resistance workout. set 1: 45” work 15” rest. set 2: 40” work 20” rest. set 3: 35” work 25” rest., dumbbell squat + step back lunge. bike erg seated. sunday moon hopper 07/11. ultimate timing: set 1 - 40 work / 10 rest, set 2 - 40 work / 30 clean / move. normal timing: 35/15, 40/30. revo over head reverse lunge. plate double shoulder 3 way combo. push up low pulse. dumbbell single squat hold + side step., F45. SSTL. O. DDR0_CS_N[7]. K45. SSTL. O. DDR0_DQ[0]. AN86. SSTL. I/O. DDR0_DQ[1]. AN84. SSTL. I/O. DDR0_DQ[10]. L86. SSTL. I/O. Table A-1. Pin List By Name ( ..., F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. ... GRD403. ADMIN MOD Intel Week ..., F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. **Intel 27 Nov - 3 Dec 2023 (Trials)**. Below are the details for the F45 Trials week, taking place between 27 November and 3 December, 2023. NOTE: Not a trainer, just cross posting these details from elsewhere., F45 Training. Monday: 3-PEAT. 10 Stations, 1 Pod 1 sets at each station, 3 laps around the room. 45/15 1 - 3 Peat Dumbbell Jumping Jack + Press (50) 2 - 3 Peat Kettlebell Burpee (15) 3 - 3 Peat Suspension In Out Squat Jump (25) 4 - 3 Peat Rowing Machine 190m 5 - 3 Peat 10 x Mountain Climbers + 2 x Push Ups (6), Workout Intel [05/09 to 11/09] monday the joker. timing: 55/20, 25/15. 1 x push up + 1 x box jump. balance trainer diamond push up. bicycle ab crunch. rowing machine. barbell hang pull + high row. 10 x russian twists + 10 x mountain climbers., May 13, 2021 ... The Setup with Shane Tesch - Playing within the tire allotment rules with Hoosier f45's. 4.2K views · 3 years ago #shorttrackracing #racecar ..., Intel 14th to 20th August 2023. hybrid workout. resistance workout. cardio workout. resistance workout. sister workout to deuces. members can choose which workout they do: upper or lower body. lap 1: 20” work 10” rest. 3 sets. lap 2: 40” work 20” rest. 1 set. set 3: 60” work 30” rest. 1 set., Go to f45 r/f45 • by MaiMir. View community ranking In the Top 5% of largest communities on Reddit. Intel 26th to 02nd july 2023 . Monday 26.06.2023: triple threat. hybrid workout. pods: 1 laps: 1 sets: 3 at each station stations: 12 timing: set 1: 20” work 10” rest ..., F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. Members Online • GRD403. ADMIN MOD Intel Week 02/19 - 02/25 **INTEL** Monday Feb 19: MVP. Stations: 12 Pods: 1 Sets: 1 Laps: 2 Timing: 60” work 30” rest After the completion of ..., Intel 18th to 24th September 2023. Hybrid workout. Resistance workout. Pod 1&3: 40” work 20” rest. 3 combo sets at each station with 1 lap through each pod. Lap 2: 40” work 20” rest. 3 sets at each station with 1 lap through the pod. Cardio workout. Resistance workout. Members get to choose if they want to do the upper body pod or the ..., Intel 28th August to 03rd September 2023. hybrid workout. after the completion of lap 1, the even number stations will change, using the same equipment at each station. resistance workout. cardio workout. resistance workout. set 1: 45” work 15” rest. set 2: 40” work 20” rest. set 3: 35” work 25” rest., Find helpful customer reviews and review ratings for Toshiba Qosmio F45-AV411 15.4-inch Laptop (Intel Core 2 Duo T54504 Processor, 2 GB RAM, 200 GB Hard Drive, Vista Ultimate) at Amazon.com. Read honest and unbiased product reviews from our users., Go to f45 r/f45 • by marsmarsbarsy. View community ranking In the Top 5% of largest communities on Reddit. Workout Intel [27/9 to 3/10] 3 peats monday 27/9 ultimate timing: set 1 - 45 work / 15 rest, set 2 - 45 work / 15 rest, set 3 - 45 work / 60 clean / move ..., F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. Members Online F45 vs. conventional lifting - strength comparison, attempting to post Hollywood workout intel! Saturday 11th July 20: Hollywood. 1 Pod, 27 Stations Per Pod, 1 Person Per Station. 2 Laps per Pod, 1 Set Per Station, 40 on /15 off, 40 on/15 off. 1 - Single arm Dumbbell Snatch. 2 - Step Trainer Push Up Crossover. 3 - Single arm Dumbbell Snatch. 4 - Powerband Seated Row., F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. Members Online • GRD403. ADMIN MOD Intel Week 02/19 - 02/25 **INTEL** Monday Feb 19: MVP. Stations: 12 Pods: 1 Sets: 1 Laps: 2 Timing: 60” work 30” rest After the completion of ..., Intel Week 01/01 - 01/07 ... F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness., F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. ... F45 Foundations - Intel, F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. Members Online F45 Foundations - Intel, F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness. ... F45 Foundations - Intel, Iceberg Intel - Tuesday 3 Jan 2023 **INTEL** Iceberg - 40 work, 20 rest, 1 set, 3 laps 4 stations per pod, 3 pods, full body resistance ... F45 Training is a network of group-training studios that offer high-intensity workout classes with a functional approach to fitness., Reply. 171 votes, 46 comments. 40K subscribers in the f45 community. F45 Training is a network of group-training studios that offer high-intensity workout…., Live F45 Workout Intel - 22. Same timing as a usual 22 - from the app. Not in studio. Station 1: 10 shoot throughs + 10heel taps Station 2: pylo lunge shallow Station 3: reverse bear crawl Station 4: ab crunch and twist Station 5: a- steps Station 6: squat jump 180 Station 7: 10 x wide foot mountain climbers + 10 mountain climbers Station 8 ..., Live F45 Workout Intel - 22. Same timing as a usual 22 - from the app. Not in studio. Station 1: 10 shoot throughs + 10heel taps Station 2: pylo lunge shallow Station 3: reverse bear crawl Station 4: ab crunch and twist Station 5: a- steps Station 6: squat jump 180 Station 7: 10 x wide foot mountain climbers + 10 mountain climbers Station 8 ..., attempting to post Hollywood workout intel! Saturday 11th July 20: Hollywood. 1 Pod, 27 Stations Per Pod, 1 Person Per Station. 2 Laps per Pod, 1 Set Per Station, 40 on /15 off, 40 on/15 off. 1 - Single arm Dumbbell Snatch. 2 - Step Trainer Push Up Crossover. 3 - Single arm Dumbbell Snatch. 4 - Powerband Seated Row., sandbag 45 degree lunge. activation bands glute pulse. friday 20/05 checkmate. ultimate timing: set 1 - 60 work / 20 rest, set 2 - 60 work / 30 clean / move, pod 3 - amrap + 15 seconds of burpees every 2:30, 2 x 60 second hydration breaks. normal timing: pod 1: 60/25 1 set 2 laps, pod 2: 60/25 2 sets 1 lap, pod 3: 4 exercises amrap for 2:30 ..., Go to f45 r/f45 • by ... Thanks for carrying the torch and sharing all the intel. Reply Illustrious_Elk1516 ..., dumbbell squat + step back lunge. bike erg seated. sunday moon hopper 07/11. ultimate timing: set 1 - 40 work / 10 rest, set 2 - 40 work / 30 clean / move. normal timing: 35/15, 40/30. revo over head reverse lunge. plate double shoulder 3 way combo. push up low pulse. dumbbell single squat hold + side step.