January 20, 2026
general warmup (15 minutes) walking 2 hand front swings x 50 feet side swings x 40 reps 1/2 kneeling wide stance Ahrens press x 8/8 reps […]
January 20, 2026
Here’s how it works . go here Mace Fit store click on the brand do shirt you want from there pick the color & size you […]
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December 24, 2020
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
December 21, 2020
Get certified in January at one of our four locations in NJ, NC, Miami & Sarasota FL Get the details right here
December 21, 2020
general warmup (15 minutes) 1 hand standing figure’s x 20/20 reps seated double club lateral pullovers x 15 reps windshield wiper rear lunges x 20 reps […]
December 18, 2020
general warmup (15 minutes) alternating front swings x 40 reps barbarian knee walkups x 15 reps cross body swings x 12/12 reps double club split squats […]
December 14, 2020
general warmup (15 minutes) drumming x 40 reps 1/2 kneeling alternating flys x 20 reps barbarian rear walking lunges x 100 feet double Arc front pause […]
December 11, 2020
general warmup (15 minutes) Arc figure 8’s to hold x 30 reps barbarian lateral walking lunges x 100 feet BTN stretch x 90 seconds x 1/1 […]
December 6, 2020
general warmup (15 minutes) long cycles x 30 reps outside mills x 20/20 reps inside helicopters x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 […]
December 4, 2020
general warmup (15 minutes) 1 hand Americanas x 20/20 reps barbarian walking lunges x 100 feet wood choppers x 15/15 reps 1/2 kneeling 2 hand halos […]
December 3, 2020
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel) View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)