Goal: Complete the prescribed reps each minute, the rest of the minute is for rest. If you go beyond :45 seconds to do the required reps, drop a rep or two.
Battle Movements
Katana Swings (Dumbbell Swings, 15 reps)
Shield Blocks (Push-Ups, 12 reps)
Bow Pulls (Bent-Over Rows, 10 reps each side)
Challenge Weight
Katana Swings: 20-30 lbs dumbbells
Bow Pulls: 25-35 lbs dumbbells
SideQuest
Samurai Endurance: If you complete all reps within 45 seconds, use the remaining time to hold a plank for the last 15 seconds of the minute.
D20 Roll (roll after Bow Pulls and it will affect the next round of movements only)
1-5: Add 5 reps to Shield Blocks.
6-10: Increase the weight by 5 lbs for Katana Swings.
11-15: Reduce the reps for Bow Pulls by 2 per side.
16-20: Skip the next set of Shield Blocks.
End of Battle
Cooldown: Stretch focusing on shoulders, back, and chest with arm-across-chest stretches, overhead tricep stretches, and child's pose.
Skill Notes
Katana Swings (Dumbbell Swings): Use your hips to drive the movement, keeping your arms secondary. Alternative: Use a kettlebell if available.
Shield Blocks (Push-Ups): Maintain a straight line from head to heels, lowering until elbows are at 90 degrees. Alternative: Knee push-ups for reduced intensity.
Bow Pulls (Bent-Over Rows): Bend at the hips with a straight back, pulling the dumbbell to your hip. Alternative: Use resistance bands if dumbbells are not available.
