SHIELD BREAKER – Wednesday Assault

Date: 22 October 2025

Duration: 48 minutes

Focus: Full-body strength and endurance under pressure

Equipment: Dumbbells, kettlebell, bodyweight, mat

⚡ ARMOR UP – WARM-UP

1. Arm circles (1 min) – Video

2. High knees (1 min) – Video

3. Lateral lunges (1 min total) – Video

4. Walkouts (1 min) – Video

5. Dynamic hip circles (1 min) – Video

💥 GROUND ASSAULT CIRCUIT

Format: Circuit – 3 rounds | 45 sec work, 15 sec rest | 1 min rest between rounds

• Kettlebell swings (45 sec) – Video

• Push-ups (45 sec) – Video

• Dumbbell alternating lunges (45 sec) – Video

• Mountain climbers (45 sec) – Video

• Hollow body hold (45 sec) – Video

• Bodyweight alternative for swings: Jump squats (45 sec) – Video

🔓 ONSLAUGHT TIER (Advanced – Optional)

*This section is optional. Level up your challenge.*

Instructions: Complete 2 rounds, 40 sec per move, 20 sec rest

• KB Clean + Press (each side) – Video

• Burpee to Push-Up (10 reps) – Video

• Renegade Rows to Push-Up – Video

🚀 FINAL STRIKE FINISHER

Format: AMRAP (as many rounds as possible) – 6 minutes

• Jump squats (10 reps) – Video

• Plank to downward dog (8 reps) – Video

*Repeat sequence until time expires*

🧘 STRONGHOLD RECOVERY – COOL-DOWN

1. Standing quad stretch (45 sec/side) – Video

2. Chest opener stretch (1 min) – Video

3. Hamstring stretch (1 min) – Video

4. Child's pose (1 min) – Video

🎯 Focus & Benefits

This routine hammers full-body strength, elevates endurance and mental grit, and delivers relentless core and power work—engineered for those who thrive under challenge.

💡 Pro Tip

Visualize your toughest opponent with every round. Channel your energy into perfect reps—consistency under fatigue is where real transformation happens.