#training # Training - 3 Sets, 20sec Rest between units, 2 min Rest between sets - Split & squat: 50 seconds - Sprint on the spot: 50 seconds - Burpee & pushup: 1 minute - Jumping jacks: 1 minute - Wall plank hops: 1 minute - Wall sit: 1 minute - Light jog: 2 minutes - Shadowbox-Drill (20/side): - Defense vs. Hook – siehe [[Jurus 1 - Applications]] # Single Stick - Sibat-Flow, Grouping 1, BH-Hacks auf verschiedenen Höhen – siehe [[Single Machete¦Stick Drill]] # Double Stick - Pelampas mit Finisher-Hit – siehe [[Double Machete¦Stick Basic Applications]] # Verweise - [[Jurus 1 - Applications]] - [[Single Machete¦Stick Drill]] - [[Double Machete¦Stick Basic Applications]]