July 29, 2025
Mace Fit Level 3 Master Pro Instructor, Valerie Pawlowski will be teaching online (in person if you’re in her area) August 3 at 9:00am Claim your […]
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July 19, 2021
general warmup (15 minutes) windshield wiper squats x 15 reps cross body swings x 12/12 reps uppercut front lunges x 10/10 reps mace launch x 20 […]
July 16, 2021
general warmup (15 minutes) alternating front swings x 40 reps 1 hand Americanas x 20/20 reps barbarian rear lunges x 12/12 reps BTN stretch x 90 […]
July 10, 2021
general warmup (15 minutes) double club front swings x 50 reps 1 hand standing figure 8’s x 20/20 reps barbarian rear walking lunges x 100 feet […]
June 27, 2021
general warmup (15 minutes) barbarian walking lunges x 50 feet barbarian rear walking lunges x 50 feet BTN stretch x 90 seconds x 1/1 uppercut front […]
June 23, 2021
general warmup (15 minutes) drumming x 50 reps alternating front swings 50 reps 2 hand side cleans x 30 reps 1/2 kneeling wide stance double club […]
June 20, 2021
general warmup (15 minutes) double club walking front swings x 150 feet Turkish getups x 3/3 reps crossbody swings x 12/12 reps BTN stretch x 45 […]
June 6, 2021
general warmup (15 minutes) 1 hand Americanas x 20/20 reps double club front swings x 50 reps BTN stretch x 60 seconds x 1/1/1/1 1 hand […]
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