Forretress

Spiky Shell (20): Put 3 damage counters on the Defending Pokémon at the end of your opponent's next turn.

Pop (100): Put 7 damage counters on Forretress. Move all Energy cards attached to Forretress to your Benched Pokémon in any way you like. (Ignore this effect if you don't have any Benched Pokémon.)