So just try to survive, hit your wood, push yourself on the mat so that you get accustomed to timing or the chain and the chain of the meters and all that stuff. So how you reach out this for the water too? If you pull over 100 meters on the 20 you're doing really well. If you pull over 150 on the 30 you're doing really well. And on the 500, 500 I want to see this pole is fucking fast because you can't. You want the feeling you want because you want to fucking quit when you step onto the mat. I want you fucking like this. Okay, I'm just gonna get that bad in a fight. At least it's been that bad and some of my fights. It was like 16 or 18 and it was pretty funny up with that. When they nice and the worst night it's going wrong and aggressive. When you do a interwoven rowing on a concept to rower and you're held accountable for how many calories or how many meters per interval you do a year. When you do 1000 meter rows you do a lot of 30, 30, 30, 50 meters of grants. You're certainly asked. But yeah you do it around and then you on the ground with a fresh partner. They're trying to hold you down and start that position. You see you start with the legs in and you start from mount or cross body or south. Bad position. You got to escape from your feet right after you do your sprint. Get that for 4 to 5 minutes. Get that for 3 rounds over 30 minutes. And finish off with 100 steps in the med ball. So it's alive. And I'm gonna wipe in my dead fillet. Now walk that hand up, walk that hand up, get that hand high above his head. Walk, there you go. Now use your chin. There you go, use your chin, now use your head. Get that ear to ear. Get to your eye, remember to sit back. Five, four, three, two, one, go. Nice. Three, two, one, go. Three, two, one, go. Three, two, one, go. Make it sale. It's not the amount of work you're doing at the first. Ready to go. This is it. Get that hand up.