Timed Parameters: Fixed intervals each round (45s work/15s rest throughout).
Battle
Dumbbell Movement 1: Dumbbell Clean and Press
Bodyweight Movement 2: Spiderman Planks
Dumbbell Movement 3: Alternating Lunges with Dumbbell Pass Under
Cardio (based on d20 roll):
1-5: Jump Rope (imaginary if no rope; add double unders if roll is 1-3)
6-10: Lateral Shuffle (touch the ground at each turn if roll is 6-8)
11-16: High Knee March (increase pace if roll is 11-13)
17-20: Rest
SideQuests (Roll the dice before each round to activate one)
Explosive Power (Roll 1-5): Add a squat jump at the end of each Clean and Press.
Core Challenge (Roll 6-10): Hold the Spiderman Plank for an extra 10 seconds at the end.
Balance Booster (Roll 11-16): Perform the Alternating Lunges on a pillow or another unstable surface to challenge balance.
Skill Notes
Dumbbell Clean and Press: Begin with the dumbbells at your sides, squat and lift them to shoulder height, then press overhead. This exercise works multiple muscle groups simultaneously for maximum efficiency.
Spiderman Planks: In a plank position, alternate bringing your knee to your elbow on the same side, mimicking Spiderman climbing a wall. This exercise targets the obliques and stabilizes the core.
Alternating Lunges with Dumbbell Pass Under: Perform a lunge and pass a dumbbell under your front leg to the other hand during each switch. This adds a coordination challenge to the basic lunge.
