Goal: Maximize reps in each interval, focusing on precision and control.
Battle Movements
Elven Bows (Standing Bow Pulling Pose with a light dumbbell in each hand, alternate legs each interval)
Arrow Strikes (Archer Squats, alternate sides each interval)
Forest Balance (Single-leg Deadlifts, alternate legs each interval)
Challenge Weight
Forest Balance: 15-25 lbs dumbbell
SideQuest
Marksman's Focus: Add a 5-second hold to the last rep of each round of Single-leg Deadlift.
D20 Roll
1-5: Increase the hold time in Standing Bow Pulling Pose by 5 seconds.
6-10: Add a pulse at the bottom of each Archer Squat.
11-15: Increase the weight for Single-leg Deadlifts by 5 lbs.
16-20: Gain "Elven Agility"—reduce the work time to 30 seconds.
End of Battle
Cooldown: Engage in a yoga sequence focusing on deep stretches such as pigeon pose and warrior pose, targeting the hips and legs for increased flexibility.
