#training # Single Stick Single Machete:  - X Normal and Reverse - Roof Block into Slice - A-->Z with reasonable hit patterns right/left  right/left - Hard Hits 20/side free flow # Double Stick # Kondi 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): # Boden  Groundwork_Transition_Stand_Hocke - Stand --> Buaya - Stand --> Knee - Stand --> Harimau - Stand --> [[Kucing]] - Buaya --> Stand - Buaya --> Knee - Buaya --> Harimau - Buaya --> Kucing - Knee --> Stand - Knee --> Buaya - Knee --> Harimau - Knee --> Kucing - Harimau --> Stand - Harimau --> Knee - Harimau --> Kucing - Harimau --> Buaya - Kucing --> Stand - Kucing --> Knee - Kucing --> Harimau - Kucing --> Buaya # Kuntao > [!NOTE] Push move > ![[Move with Push]] > [!NOTE] Sapu Solo > ![[Sapu#Solo Inside to outside]] > ![[Sapu#Step behind + Sapu]] ### Defense vs Hook: Jurus 1 Inside+BH-Hammer on head + other Arm neckgrab --> Buaya step back + Ellbow down on neck +Back knee on nose [[Pelampas - Attack Flow 1]]