Rogue Warrior is a full body strength workout which means form is important and speed of execution is not. Push ups should be slow and deep (ideally, chin touching the floor each time), jumping lunges should also be deep and controlled and punches should use the whole body, moving it behind the arm by rotating on the ball of the foot on the same side as the punching arm. Go for EC for that extra load on your core and abs and you will definitely feel it the day after.
Extra Credit: Keep the plank (don't drop down) during the planks #7, #8, #9.
