Knight's Quest

Battle Structure

• Type: 4 Rounds for Time
• Goal: Complete all rounds in under 18 minutes.

Battle Movements

• Castle Gate Lifts (Squats, 20 reps)
• Moat Leaps (Box Jumps or Step-Ups using a sturdy chair, 15 reps)
• Dragon Dashes (Lunges, 10 reps per leg)

Challenge Weight

• Castle Gate Lifts: 30-40 lbs
• Dragon Dashes: Hold 15-25 lbs dumbbells at sides

SideQuest

• Squire's Trial: Every round, alternate the lead leg in Lunges for extra balance training.

D20 Roll

• 1-5: Increase Moat Leaps by 5 reps.
• 6-10: Add a pulse at the bottom of each Squat.
• 11-15: Hold weights for Moat Leaps.
• 16-20: Reduce Lunges to 8 reps per leg for speed.

End of Battle

• Cooldown: Perform deep glute stretches and calf stretches to recover from the jumps and squats.