Timed Parameters: Fixed intervals each round (45s work/15s rest throughout).
Battle
Dumbbell Movement 1: Incline Dumbbell Chest Press (using a chair)
Bodyweight Movement 2: Archer Push-Ups
Dumbbell Movement 3: Zottman Curls
Cardio (based on d20 roll):
1-5: Jumping Jacks (add a front clap if roll is 1-3)
6-10: Quick Feet (add directional changes if roll is 6-8)
11-16: Plyometric Push-Ups (add a clap if roll is 11-13)
17-20: Rest
SideQuests (Roll the dice before each round to activate one)
Precision Mastery (Roll 1-5): Focus on perfecting form in Zottman Curls, emphasizing the rotation of the wrists.
Strength Surge (Roll 6-10): Increase the weight for the Incline Dumbbell Chest Press.
Endurance Enhancer (Roll 11-16): Reduce rest time between push-ups by 5 seconds, maintaining form and pace.
Skill Notes
Incline Dumbbell Chest Press: Using a chair to create an incline, press dumbbells from chest height to full extension, focusing on engaging the upper part of the chest.
Archer Push-Ups: Perform a wide-armed push-up, shifting your weight from side to side, mimicking drawing a bow. This push-up variation increases load on one arm at a time, enhancing arm strength and stability.
Zottman Curls: Perform a regular curl and at the top of the movement, rotate your hands so palms face downward, then lower the weights. This targets both the biceps and the forearms.
Jumping Jacks: Traditional jumping jacks with an added clap in front to increase coordination and elevate heart rate.
Quick Feet: Run in place as quickly as possible. Add sudden directional changes to boost agility and reaction time.
Plyometric Push-Ups: From a standard push-up position, push off the ground with enough force to lift your hands off, then clap and land back in the push-up position.
