June 22, 2023
My new training library is now live! https://frankdimeocom.wordpress.com/
June 22, 2023
general warmup (15 minutes) walking double club front swings x 50 reps double club side swings x 40 reps crucific knee walkups x 15 reps Donnie […]
June 21, 2023
General warmup (15 minutes) Windshield wiper lateral lunges x 20 reps Long cycle rear lunges x 20 reps Archer press x 8/8 reps BTN stretch x […]
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April 10, 2019
Q & A about our different ways to get Certified in Mace Fit ® 10:45 am today!
April 10, 2019
general warm up (10 minutes) 2 hand side swings x 40 reps 1 hand halos x 15/15 reps barbarian split squats x 10/10 reps BTN stretch […]
April 7, 2019
general warm up (10 minutes) Americanas x 50 reps double club inside/outside mills x 20/20 reps mace cross body swings x 15/15 reps windshield wiper squats […]
April 3, 2019
general warm up (10 minutes) barbarian walking lunges x100 feet drumming x 40 reps shielded strikes x 9/9 reps 2 hand front sings x 30 reps […]
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