CAN’T HOLD US MACKLEMORE

CARDIO - ORG BPM 93 | 8% length 4:18 Move A: Alternate knee lift with front punch X2, alternate hamstring curls with bent arms pulling back X2. Move B: Step right foot forward and back to left corner X2 (right arm follows leg in a punch). Bounce side to side facing front for 4 counts. Repeat other side. Move C: Step, together, step, inside knee lift as opposite arm swings to foot (Arms in bicep flex parallel to floor as they open, close, open, arm swings to foot). Alternate directions. Move D: Alternate hook punches stepping forward with same foot X4, jump backwards with feet wide and arms speed bag overhead for 8 cts. Then, straight leg kicks to the side with both arms pushing to the ceiling X4 each side. Move E: Grapevine in a “U” shape: grapevine right, pivot and face right wall, grapevine to front of room then to the back, pivot to face front, grapevine left, pivot to face left wall, grapevine to front of room then to the back.

Move F: Alternating double high knee crossovers (punch both arms up and down with knees).

# of repetitions/ MOVE LYRICS counts NOTES INTRO Instrumental 16 cts A (Instrumental) Yeah! Let’s go. 4x/32 cts B X Return of the mac 2 rounds/32 cts Don’t lift knee on last round to be on C YUP, bad, moonwalking, this here is our... 8x/32 cts correct foot/count 1 for Move A A LET that star light up 4x/32 cts B TRUST me.. 2 rounds/32 cts C HERE nah, they can’t tell me nothing 8x/32 cts D , this is the moment 2 rounds/64 cts A X now can I kick it, thank you 4x/32 cts B RAW! tell me go up gone 2 rounds/32 cts C X raise those hands, this is our party 8x/32 cts D can we GO back, this is the moment 2 rounds/64 cts E (Instrumental) 2.5x/64 cts F NA na na na na na na 16x/64 cts D can we GO back, this is the moment 2 rounds/64 cts