#training # Training - 3x25 Squat into High Kicks - 3x14 Plank into Buaya-Stance - 3x15 Butterfly-SitUps - 3x10 Push-Ups - 2x10 Sit-Ups with Head-Pressure # Single Stick - Hack ab/Reverse-Hack auf, Trading 8's, Slice–Switch–Slice – siehe [[Single Machete¦Stick Drill]] # Empty Hands - Hook-Smash in den Ellbogen, Step-Elbows – siehe [[Ellbow]] - 4x10 Head Side & Front turns # Verweise - [[Single Machete¦Stick Drill]] - [[Ellbow]]