#training ## Shield + Inside Grab Nacken mit anderer Hand + Gelek Rückwärts + Knie Workout 4x10 - Burpees - Squads - Shoulder Tip - Leg Raise - Kucing-Kick Single Stick/Knife/Kubotan etc 30-50/Side - X-Hack-Shield- - Shield-Hack - Pattern A-Z - FreeFlow-PAttern