 and i regularly see as you said like the 20 second burst or maybe the you know the 40 seconds or even a minute um i'm not hearing a lot of people doing two minutes which sounds like an intense workout to say the least you've talked a little bit about the scc academy explain what that is what is the scc academy so basically i when i left the military i i was you know an experienced strength and conditioning coach had worked with athletes worked with soldiers and