June 21, 2026
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Mace Fit training 1,160

general warmup (15 minutes) figure 8’s to hold 40 reps barbarian front walking lunge x 50 feet long cycle rear lunges x 24 reps BTN stretch […]
June 18, 2026
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Mace Fit training 1,159

general warmup (15 minutes) Donnie G’s x 20/20 reps horizontal mace strikes x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 parry casts x 12/12 […]
June 17, 2026
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standing pullovers for strength

Pullovers with dumbbells or barbells on a bench are great strength builders. Standing pullovers take it to a whole new level due to the stabilization needed […]
March 16, 2023
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Mace Fit training #711

general warmup (15 minutes) figure 8’s to hold x 35 reps 1/2 kneeling double club lateral pullovers x 15 reps seated Ahrens press x 12 reps […]
March 15, 2023
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Mace Fit training #710

general warmup (15 minutes) barbarian walking lunges x 15 reps windshield wiper lateral lunges x 20 reps drumming x 35 reps archer press x 10/10 reps […]
March 5, 2023
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Mace Fit training #706

general warmup (15 minutes) barbarian squats x 15 reps grave digger rear lunges x 10/10 reps crucifix lateral lunges x 20 reps 1/2 kneeling wide stance […]
March 1, 2023
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Mace Fit training #704

general warmup (15 minutes) Americanas x 40 reps inside mills x 20/20 reps double club front raise lunges x 12/12 reps BTN stretch x 90 seconds […]
February 22, 2023
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Mace Fit training #701

general warmup (15 minutes) barbarian walking lunges x 15 reps barbarian rear walking lunges x 15 reps Donnie G’s x 20/20 reps BTN stretch x 60 […]
February 19, 2023
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Mace Fit training #700

general warmup (15 minutes) 1 hand long cycles x 25/25 reps 2 hand helicopters x 15/15 reps figure 8’s to hold x 30 reps 1/2  kneeling […]
February 14, 2023
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Mace Fit training #698

general warmup (15 minutes) 1 hand Americanas x 20/20 reps drumming x 40 reps 1/2 kneeling wide stance alternating flys x 20 reps BTN stretch x […]
February 10, 2023
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mace & club circuit round 1

February 7, 2023
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Mace Fit training #695

general warmup (15 minutes) Donnie G’s x 20/20 reps archer press x 10/10  rep alternating barbarian lunges x 20 reps inside helicopters x 15/15 reps specific […]
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