With great power comes great responsibility and Protect & Serve will give you so much power that you will have no choice but to develop great responsibility to go with it. This is a Level IV workout which means it isn't suitable if you're a beginner. This is a full body workout with moves that recruit many different muscles and the results will definitely make themselves felt, add EC, com'on you know you're going to be super-responsible afterwards.
Extra Credit: 1 minute rest between sets.
