Gone Rogue is a workout that will test your aerobic response, work your cardiovascular system, raise your body temperature and force your body to work hard. Just how hard it works however will depend on you. How good your form is when you perform the exercises, how much power you put into each movement, how well you coordinate all the different muscle groups and how much rest time you give yourself in-between sets. So, this is a tool you use to become fitter, stronger, faster and more capable.
Extra Credit: 1 minute rest between sets.