March 4, 2025
general warmup (15 minutes) star complex x 3 BTN stretch x 90 seconds x 1/1 specific warmup (5 minutes) 360’s set up and light practice Note: […]
March 2, 2025
general warmup(15 minutes) inside mills x 20/20 reps long cycle rear lunges x 12/12 reps barbarian squats x 15 reps dead-stop pause side cleans x 12/12 […]
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November 30, 2021
November 29, 2021
general warmup (15 minutes) 2 hand front swings x 30 reps Arc figure 8’s to hold x 30 reps BTN stretch x 60 seconds x 1/1 […]
November 26, 2021
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel) The turkey wasn’t the only one to get stuffed at Thanksgiving yesterday. No problem, […]
November 25, 2021
general warmup (15 minutes) 1 hand Americanas x 25/25 reps 1/2 kneeling 1 hand lateral pull overs x 15/15 reps windshield wiper split squats 12/12 reps […]
November 24, 2021
general warmup (15 minutes) mace paddling x 25/25 reps 2 hand standing figure 8’s x 30 reps double club front raise lunges x 100 feet BTN […]
November 24, 2021
Small changes in length or angle can make a big difference. Take a look View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
November 21, 2021
general warmup (15 minutes) offset floor presses x 8/8 reps archer presses x 10/10 reps long cycle lunges x 12/12 reps piranha presses x 10 reps […]
November 20, 2021
Mace Fit is a multi-faceted, full spectrum training system. You get your cardio without running and build strength without heavy barbells. View this post on Instagram […]
November 19, 2021
general warmup (15 minutes) alternating front swings x 40 reps crucifix lateral lunges x 20 reps barbarian knee walkups x 15 reps BTN stretch x 90 […]
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