Step inside the intense training day of Dallas Cowboys linebacker Micah Parsons, as we head to Dolo’s Fitness in the heart of Brooklyn, New York City. Watch as Micah and Penn State’s Abdul Carter get put through their paces by Doyen ‘Dolo’ Grant, as they ramp up for a huge football season.
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00:00So we gotta go deep, pass that 180, come right back on top, five box jumps.
00:04Fully explode on that, lateral kettlebell side lunges, finish off with a cardio hit.
00:08Dynamic on the skis. Sound good? Money time. Let's get it.
00:14We got five on each! Come on!
00:19He got it! He got it! He got it!
00:22He got it!
00:29Focus on that stride. Open up, loosen up. Three, two, go!
00:3530 on, 30 off for 10 rounds. 30 second sprint, 30 second rest.
00:39Every three sprints, you want to pick up pace about three to four miles per hour.
00:43By the time you get to that nine to ten sprint, you gotta be hitting 15, 15 miles an hour.
00:48Man, we working out with me, Dolo, Lance. He's my on-field trainer, Abdul Carter.
00:55He's trying to be the number one pick.
00:57We're running sprints, working on our mile, working on our legs.
01:01Just being constant, doing 30 seconds on, 30 seconds off. All part of the warm-up.
01:06Once you get on, try to push off this front. Once you push off the front, go right into that speed.
01:11Switch! There you go.
01:14Off. Let's go, let's go, let's go. Cycle out, get right into it. Good. Good push.
01:18Core tight, stay upright. Good. Good speed, Abdul.
01:21Switch! Now we want to start turning up speed, fellas.
01:25Stride, stride, stride. Stride's going to get you there. Stride's going to get you there.
01:29Off. Don't slow up, don't slow up, don't slow up. Off.
01:32Big push, big push, big push. Good, good, good.
01:36Hey, Phil. You're getting there.
01:38Legs heavy.
01:39That's the difference between the steady jog, just ramp it up. Ramp it up and jump.
01:43Get that shit up out of you, man. Get that shit up out of you.
01:47Three, two, off.
01:51Come on, come on. Let's not wait, let's not wait, let's not wait.
01:53Go, go, go, go, go, go, go. There we go, there we go.
01:56Go, side. Let's go.
01:58Right to it, right to it, right to it, right to it, right to it.
02:01Get money, get money, get money.
02:03Good. Good.
02:05Man, for me, I mean, it's my billing year.
02:08I feel like all odds are against me.
02:10And I'm just working as hard as I possibly can to be the best.
02:14One. Longer stride, longer stride. Two choppy.
02:17There you go. Chest up. Keep that chest up.
02:20Push. Keep pushing. Your time ain't over.
02:22I got ten seconds. Come on, come on.
02:24Push, push. Come on, get it.
02:27Push, push, push.
02:29Push, push, push.
02:31Push, push, push.
02:34Come on, get it. Get it.
02:36Keep the arms moving. Keep the arms moving.
02:38Three, two, one.
02:40Off. Let's go. You got to hit 13, 14. Let's go.
02:43Come on. Stride, stride out. Stride out.
02:46There you go. There you go.
02:48There we go. We got a 14 out of them.
02:50We got a one-four out of them.
02:52Whoo!
02:55Uh-huh. Uh-huh. Keep it up.
02:58Keep it up. Time.
03:00Off. Nice, nice, nice.
03:03Knees up. Knees up.
03:05Five, four, three, two, one.
03:10Off. There it is. There it is.
03:12Come on. Last one. Last one.
03:14You gave me 14, so we need 15 now at least.
03:17Let's go. Get out. Get out. Get out.
03:19Let's get it. Let's get it.
03:21Ah, knees up. Ah, 14.
03:23Get up there. Get up there. Get up there.
03:25Fight. Yeah!
03:28Go. Ten, nine. Hold it.
03:31Eight, seven, six, five, four, three, two, one.
03:38Off. Abdul, we got one more.
03:40Let's finish this out. Let's finish this out.
03:42Let's finish this out. Come on. Come on.
03:44It makes it rough. It makes it rough.
03:46Come on. Come on. Come on. Come on.
03:48Finish for me. Finish for me. Finish for me.
03:50This is how we start. This is how we start.
03:52It's going to be a great day.
03:54This is the warm-up. We just went through the walk-throughs.
03:56This is Michael Parsons. This is training day.
03:59We already locked in.
04:02Yeah.
04:05Football is six, seven seconds.
04:08We just went for 30.
04:10So that was a cumulative of, like, almost...
04:13Five minutes. Five minutes straight speed.
04:15So... Five minutes straight speed.
04:17That's almost a full football game, theoretically.
04:20Key is to work longer now, so when the football game come around,
04:22it's that much easier.
04:25Definitely leading the league in sacks.
04:27I want to... Man, I want to make my deep playoff run.
04:31I'm just taking everything personal.
04:33It's up to me to lead my group.
04:35Everyone's looking at me, so...
04:37It's my turn.
04:39That was way harder than I thought.
04:41Like, I underestimated the shit out of that.
04:46Next, balance for control.
04:49As we lock in, there's going to be a band on the side.
04:52You want to make sure that you're not leaning that way,
04:54but you got to contract the opposite side.
04:56If you contract the opposite side and roll down,
04:58then in turn, we'll focus on getting our core stronger,
05:00getting our core tighter.
05:02Same thing, you go down, flip to the other side,
05:04working the opposite side.
05:06Stay tight. Stay tight. Stay tight. Stay tight.
05:09Stay tight with it. Stay tight with it. Stay tight with it.
05:12Core tight. Keep it engaged. Keep it engaged. Keep it engaged.
05:16Doesn't matter who's next to you, who's in front of you,
05:18you got to go out there and be great no matter what.
05:20Every person that's in your circle and where you want to go
05:22needs to be trying to go for some type of greatness.
05:25It's time to really step on this gas
05:28and get to where you want to be.
05:30Keep that bar up. Keep that bar up.
05:32Keep that bar up.
05:34Good. Perfect.
05:36I'm glad we transitioned to balance.
05:38Good. Slow down the pace.
05:40Switch. Slide it to the other side.
05:42Come on. Stay solid. Stay solid.
05:44You're leaning. You're leaning. Get back to the middle.
05:46Here we go. Come on. Engage that core.
05:48There you go. Good. Good.
05:50Stay locked in on one thing.
05:52There you go, A.C.
05:54Push. Push. Nice.
05:56Swing it this way. Swing it this way more.
05:58There we go.
06:00There we go. Lock it in. Lock it in.
06:02There you go. You pull down with the left. Lock it in.
06:04Core tight. There you go.
06:06Is the emphasis heel then toe or toe then heel?
06:08Focus on just that knee lift.
06:10It's not so much just the feet.
06:12It's about getting that knee. Focus on that knee.
06:14Because as we go through and keep that core tight,
06:16it's coming up. Focus on that snap on the bottom.
06:18Main thing, you stay in tight. Stay in tight.
06:20We're on the field. Once we release our core,
06:22we let that speed go. Keep that core tight.
06:24That's why we're focusing on this.
06:26Come on. Finish. Finish. You didn't get to the cone.
06:28Yeah. Come on, Lance. Now you know better than that.
06:30Good job.
06:32Was that hard?
06:34I feel like that's the positions we be in.
06:36Them awkward football positions.
06:38There we go. A little heavier.
06:40Five pounds more. Big step.
06:42Shoot. Good. Shoot. Good.
06:44Shoot. Shoot.
06:46Snap the knee. Snap the knee.
06:48Keter, this one is keeping your core engaged.
06:50You want to make sure you don't shift left.
06:52You don't shift right.
06:54End up strengthening everything.
06:56Just like we was talking about.
06:58In the game, you get pushed into awkward positions
07:00where you got to keep your core tight.
07:02This got to be a subconscious thing.
07:04When you get down to it, you can't think about these things.
07:06It's got to be normal. It's got to be natural.
07:08We're targeting core.
07:10Targeting obliques right now.
07:12Even your posterior core, lower back.
07:14Good. Good job.
07:16The more explosive you are, the easier it is.
07:18Be explosive. Use that strength.
07:20There you go. There it is.
07:22There you go. There you go.
07:24Don't wobble, though. Don't wobble.
07:26Yeah. Yeah.
07:28Good shit. Good shit.
07:30Keep it tight. Keep it tight.
07:32Keep it tight. Keep it tight.
07:34Money. Good shit.
07:36The good thing about Dolo,
07:38if he wasn't coaching right now,
07:40he'd be doing the same workouts with us.
07:42Damn right. I'm jealous right now.
07:44Yeah. Yeah.
07:46He beat me at a mile yesterday. He came in at 750.
07:48I came in at, like, 8.
07:50He's a tough cat. And he slowed down a little bit
07:52because he started getting in the lead.
07:54So definitely one of the hardest workers I know.
07:56And, like, when he'd be saying
07:58these nutty stuff, I'd be like...
08:00And then when I'd see him doing it, I'm like,
08:02all right, if he's doing it, I definitely could do it.
08:04Take a breather. Take a breather.
08:06Take a breather. Take a breather.
08:08Take a breather. Take a breather.
08:10All right, fellas. Heavy med ball tosses.
08:12No drops. 30 pounds on the ball.
08:1430 pounds on the ball. 10 each side.
08:16You catch here. Twist. Toss it right back.
08:18Go on the other side. Same thing.
08:20Catch. Twist. Toss it right back.
08:22So when we catch, we come here.
08:24Focus on that twist.
08:26Right back out. All right?
08:32Two.
08:34Three.
08:36Four.
08:38Five.
08:42Six.
08:44Twist.
08:46Seven.
08:48Eight.
08:50Nine.
08:54Other side.
08:56Same thing.
08:58One.
09:00Two.
09:02Three.
09:04Four.
09:06Five.
09:08Six.
09:10Seven.
09:12When you're in the trenches, you got guys
09:14300 pounds pulling you, pushing you everywhere.
09:16This is nothing.
09:18Money. Good.
09:20We're de-liming the hands in the dirt,
09:22knees in the dirt. You got to stay low.
09:24You got to build explosive power from below.
09:26Ah, come on. Lock it.
09:28Lock it.
09:30That's the first drop in what?
09:3250 reps?
09:38Still targeting obliques.
09:40First movement we did,
09:42we focused on stability.
09:44Now we focus on torque.
09:46Y'all don't see the hump move?
09:48This is about getting around that corner. This is the hump.
09:50The notorious 240-pound hump.
09:52Get it.
09:56Two more.
10:04Two more.
10:06Last one.
10:10Y'all doing 10 reps.
10:12I'm doing, how much? I'm going to do 120.
10:14Shit. See?
10:16See?
10:18Even when I ain't working, I'm working.
10:20Y'all ain't got the upper hand.
10:22Last one.
10:24Nice.
10:26Nice. Nice. Nice. Nice.
10:28Nice.
10:30Uh-oh.
10:32We on 40 now.
10:34Get that 30 out of here.
10:38That's a big difference.
10:40Uh-huh.
10:46I was talking.
10:48I was talking.
10:54Uh.
10:56Uh.
10:58Uh.
11:00Uh.
11:02Uh.
11:04Uh.
11:06Money.
11:08That 10 is a big difference.
11:10I don't know what I was thinking.
11:12But that's all right.
11:14Ah.
11:16Nice.
11:18Uh.
11:20Ah.
11:22Ah.
11:24Uh.
11:26The hardest pressure I'm missing, you get that rotation.
11:28Uh-huh.
11:30Same shit.
11:32Once you catch, focus on that twist.
11:34Focus on that twist back and use that explosion.
11:36Last one.
11:38Use that explosion to get that ball out.
11:44Up.
11:46Woo.
11:48Woo.
11:52Come on.
11:54Ah.
11:56Ah.
11:58One.
12:00Two.
12:02Woo.
12:04Woo.
12:06For real.
12:08Yeah, I did three sets.
12:10When I did four sets, I did 12.
12:12But I like it.
12:14Because I ain't doing shit else with it.
12:16All speed now.
12:18This shit going to feel like a feather now.
12:20Football.
12:2210 to start, 14, then 20.
12:24Everybody going to hit everything, so it don't matter where you start.
12:2610 on one side, same thing.
12:28Full twist, 10 on the other side.
12:30Once you do 10 and 10, you move on.
12:32To the 14, move on to the 20.
12:34We're going to do three rounds of this on each.
12:36It's a full cycle through.
12:38So it's about speed.
12:40So don't move slow, so your partner got to wait.
12:42Once we finish 20, 14, 10, we got another one.
12:44Go right back, straight through, nonstop.
12:46Start where you want to start.
12:48You got 20, you got 14.
12:50You slide up to Lance, I slide back to you, you slide to me.
12:52Go.
12:54Get to 10.
12:56Get to that 10.
12:58This is speed now.
13:00That shit should feel light.
13:02Go through that variance of the weight.
13:04Bigger twist, Lance.
13:06Boom.
13:08Twist.
13:10Turn your whole body, Micah.
13:12When you turn, turn your head with it.
13:14Turn your head with your body.
13:16Turn your torso.
13:20There we go.
13:22Boom, twist.
13:24I'm going to just push the ball.
13:26I'm going to just push the ball.
13:28So you can stay on the pad.
13:30That's some lazy shit.
13:32Some lazy shit.
13:34Some lazy shit.
13:36Go.
13:38Boom, boom, twist.
13:40Good.
13:42Full twist, have to do a full twist.
13:44Keep going, head turn.
13:46Whole body.
13:48Whole body.
13:50There we go.
13:52There we go.
13:54Come on, get right into it.
13:56This is rapid fire, fellas.
13:58This is rapid fire.
14:00Break the floor.
14:02Get money.
14:04Get money.
14:06Let's go.
14:08Cycle through.
14:10Five, four, three, two, one.
14:12Twist.
14:14Come on.
14:16Come on.
14:18Push.
14:20Twist it.
14:22Fast twist.
14:24Faster twist.
14:26Yeah.
14:28The key is getting full rotation.
14:30You want to focus on getting full rotation on your torso.
14:32Coming around.
14:34Extend that diaphragm.
14:36Slam down and crunch that core.
14:38Everything we're still doing is focused on our core.
14:40No, break at the end.
14:42Go.
14:44Turn your shoulders with your head.
14:46The key is when you're doing this at home,
14:48you can use anything.
14:50Use a milk jug, just don't slam it.
14:52Don't make a mess.
14:54Just focus on that twist.
14:56Twist that torso.
14:58Make sure your head is leaning with your shoulders.
15:00We come around, lift, back.
15:02Twist, come around, lift, back.
15:04You can do this with anything.
15:06Right through it.
15:08Get it.
15:10Get it.
15:12Get it.
15:14Get it.
15:16Get it, get it, get it.
15:18Money.
15:2010 to the side, 10 to the side, 10 to the side.
15:22Let's ride.
15:24Boom.
15:26Come on.
15:28Stabilize, fellas, stabilize.
15:30Come on, 10 right, 10 left.
15:32Come on.
15:34Slam through.
15:36Boom.
15:38Every time you get a different weight on the med ball,
15:40you should be accentuating even more.
15:42If you get that 10,
15:44you should move a little faster.
15:46Don't slow up on the last set, fellas.
15:48This is how we start.
15:50Ah.
15:52That's a wrap on the first part.
15:54We ain't even the third way done.
15:56That's only phase one.
15:58Bandit squats.
16:00Focus on explosion straight to the top.
16:02Stabilize once you catch yourself.
16:04Boom.
16:06Money.
16:08Stabilize that body.
16:10Good.
16:12You're kind of born with a motor.
16:14The only way to sustain it is doing the hard work, the hard stuff.
16:16I don't really think there's a better feeling in the world
16:18because then when you get your outcomes,
16:20you just feel like you're unstoppable.
16:22Yes, sir.
16:24Get there, get there, get there, get there.
16:26Last one.
16:28All the way up.
16:30Money.
16:32Full explode to the top.
16:34Boom.
16:36Catch yourself.
16:38Boom.
16:40Up.
16:42Get height.
16:44Yeah.
16:46Good.
16:48Next up.
16:50Punch to the floor.
16:52Up.
16:54Punch.
16:56Good.
16:58Get there, get there, get there.
17:00Knees.
17:02Yes, there you go, there you go.
17:04Blunt force, blunt force to the floor.
17:06Good.
17:08There you go, core tight.
17:10Don't let that weight take you back.
17:12And up.
17:14Too much sway, too much sway.
17:16Keep it engaged, see?
17:18Focus on that core.
17:20Here we go, here we go.
17:22Everything we do.
17:24Up.
17:26Boom.
17:28Boom.
17:30There you go, there you go.
17:32Explode.
17:34Gotta get low though, gotta get low.
17:36Come on.
17:38Finish.
17:40Get up, get up.
17:42Finish.
17:44That's nice.
17:46I'm good, I'm good.
17:48Up.
17:50Boom.
17:52Boom.
17:54Stabilize, core, that's core right there.
17:56Get it, good.
17:58Tuck your knees, tuck your knees, no legs, knees.
18:00Boom, there you go, come on.
18:02Up, bam.
18:04Yeah, come on.
18:06Down, up.
18:08That's it, money.
18:12Boom.
18:14Height, height, height.
18:16Height, good.
18:18Height, there you go.
18:20There you go, get up.
18:22Get up, good.
18:24Good.
18:26Good.
18:28Like that shit.
18:30Let's go, AB.
18:32Last one, Lance, last one on these.
18:34All the way down.
18:36There you go.
18:38There you go, come on, come on.
18:40Down, up, down, up, down, up.
18:42Get it, there you go.
18:44Up, boom.
18:46Get up.
18:48Get it.
18:50Nice, nice, push through, push through.
18:52Up, up, boom.
18:54Good, good, good, good, good, good, good.
18:56Come on, re-center yourself.
18:58Boom.
19:00Here we go, full depth, full depth.
19:02No breaks, let's go.
19:04Get right into it, come on.
19:06Boom, going to the ceiling.
19:08There you go, there you go.
19:10Woo.
19:12Get it, get it.
19:14That boy have a 40-inch burp, don't he?
19:16Shit, come on.
19:18Woo.
19:20Yeah, that boy flying.
19:22He flying.
19:24Get up, yeah.
19:26Yeah.
19:28Get back, get back.
19:30He kept inching closer.
19:32Nice, nice, lock it in.
19:34Quick breather.
19:36Man, I just feel like,
19:38have I been an MVP yet?
19:40Have I been a defensive player of the year yet?
19:42Have I won a Super Bowl?
19:44Have I done anything besides individual accolades?
19:46That's what I'm trying to prove myself.
19:48I can be the best teammate, proving it.
19:50I can help carry the Cowboys
19:52into a playoff run.
19:54That's really what it's all about.
19:56Lunges, lateral kettlebell.
19:58Right side 10 reps, left side 10 reps.
20:00We got four sets.
20:02Right on top of the shoulder.
20:04Lift, coming out, right back in.
20:06Lift, come out.
20:08So this should end up straight.
20:10Push right back in, all right?
20:12Boom, right there, yeah.
20:14Keep that core tight, keep that core tight.
20:16Yeah, good.
20:18Good.
20:20Keep that toe forward.
20:22Focus on that toe forward, fellas.
20:26There you go, much better, much better.
20:28Good, toe forward.
20:30Boom, lock this in, lock this in.
20:32Stop, stop, stop, stop.
20:34Boom, yeah, yeah.
20:38Make sure to keep that arm close to the body.
20:40Keep that arm close to the body.
20:42Keep it close to the body.
20:46Boom, boom, boom.
20:48There we go, there we go.
20:50There we go, there we go.
20:52There we go, there we go.
20:54There we go.
20:56Get money, get money.
20:58Whoa, he's struggling.
21:00You're ready on the wall, right?
21:02You got to get there.
21:04Exactly.
21:06You're going to get there, and then we're going to put him on it.
21:08All right, we're back on it, fellas.
21:1010 and 10, 10 and 10, each side.
21:12Lock in that right side, lock in that right side.
21:14There we go, lift.
21:16Ah, there you go.
21:20To a dog, nothing.
21:22Come on, come on.
21:24You won't feel the difference till later.
21:26Come on, big lift.
21:28Nice, make sure we drive off that foot.
21:30Push off that outside foot.
21:36Fruit, water.
21:38Fruit, water.
21:40Fruit, water, electrolytes.
21:42I'm going to get my first meal
21:44until about 2, 3 o'clock.
21:46Come on, come on, lock it in, A.B., let's go.
21:486 a.m.
21:50We up early.
21:52Every day except yesterday, because it was Sunday service.
21:54You pray to Lord that you sleep in
21:56a little extra two hours.
21:58When are you going to bed
22:00if you're getting up at 6 a.m.?
22:0210, 10, 10, 30,
22:04unless I'm up with the fam.
22:06Kids might keep me up.
22:08Hell yeah, you come in yawning.
22:10I came in ready today.
22:12And I knew him.
22:14I said, hey, man, be ready.
22:16You got some shit.
22:18Be here now.
22:20Big push, big push off the leg.
22:22Big push off the leg, big push off the leg.
22:24Get there, get there, get there,
22:26get there, get there, get there, get there,
22:28get there, get there, get there.
22:34Everything was prove yourself.
22:36Man, I'm still trying to prove myself.
22:38I feel like I am the game plan, you feel me?
22:40Like, wherever, like, coach can line me up,
22:42and I can make the most impact,
22:44and then when he feels like
22:46I'm drawing that attention,
22:48let someone else eat,
22:50you know, so that we're just balancing the system,
22:52you know, that would be really good enough for me.
22:54But I really want to be all over.
22:56Like, I don't want to be stationary.
22:58I want to move around.
23:00What's the next workout?
23:02We got cardio.
23:04We got cardio.
23:06Yeah, we in cardio.
23:08Phase three, dynamic skis.
23:10We finish the same way we started.
23:12Ten sets, four rounds, 30 seconds apiece.
23:14Fastest man wins.
23:16Come on, yo.
23:18Staying tight.
23:20Too wide, Lance, no butterflies, no butterflies.
23:22No butterflies, stay up straight.
23:24Full extension on the arms, all the way up top.
23:26Full 30 seconds.
23:28Full 30 seconds, all the way up top.
23:30Not too far back.
23:32Stay up top.
23:34Get there, get there,
23:36get there.
23:38Boom.
23:40Three, two, one, time.
23:42Oh.
23:44Man, he started earlier.
23:46He got an extra six seconds on him.
23:48Have Dewey up. 30 seconds on it.
23:50Set, go.
23:52Push, push, get high.
23:54Get high, get high.
23:56Get up, get up, get up.
23:58Seven calories.
24:00Three, two, one, time.
24:02Nah, he needs at least seven, coach.
24:04What you mean, seven calories?
24:06You got to get to seven calories.
24:08So the time will lie to you.
24:10The calories show you your work.
24:12The calories, the work. Here we go.
24:14Three, two, one, go.
24:16Stay at the same time.
24:18Go, go, go, go.
24:20Straight through, arms straight up top.
24:22Yep, yep, yep, yep.
24:24Get there, get there.
24:26Push, push,
24:28push, push.
24:30Halfway, don't slow up.
24:32Don't slow up.
24:34Keep going, keep going.
24:38Come on, keep going.
24:40Still five seconds.
24:42Keep going.
24:44Three, two, one.
24:46Come on, man.
24:48If we ain't competing, we ain't working, right?
24:50You got to compete.
24:52Control, be smooth.
24:54Be smooth, be smooth.
24:56Three, two, one.
25:00My man got 12 out of it.
25:02He got 12 out of it.
25:04He got 12 out of it. Third quarter.
25:06Third quarter's up.
25:08Set, go. Let's go, let's go, let's go.
25:10Push, push, push.
25:12Speed, speed, speed.
25:14Speed, speed, speed.
25:16Full extend, full extend.
25:18Go, go, go.
25:20Go, go, go.
25:22We got four on each.
25:24We got five on each.
25:26Come on, come on. Ten seconds.
25:28Ten seconds.
25:30Step on the left, step on the right.
25:32Pull, pull, pull.
25:34Pull, pull, pull.
25:36Pull, pull.
25:38Ah, he got him.
25:40He got you, bro. He got you.
25:42Abdul, we up. Abdul got both of y'all though.
25:44He got 12. Y'all pushing tens a little bit.
25:46He got six the first time.
25:48We took him all around school.
25:50You set the bar, now you match it.
25:52Yeah.
25:54Come on, come on. That boy violent.
25:56He said y'all ain't got the numbers for him.
25:58Y'all ain't got the numbers for him.
26:00Woo!
26:02Y'all ain't got the numbers for him.
26:04Y'all ain't got a lot competing.
26:06Nah, but hold up. You know what? Nah, because y'all got one more.
26:08I'll give you two minutes, and y'all two go at it.
26:10I like that, I like that, I like that.
26:12That's it. Take a breather, because he just finished.
26:14You should be going right now.
26:16First play, you got to start at 100%.
26:18Last play, you still got to have 100%, right?
26:20You still got to keep it up. No matter what you do in between,
26:22you got to bookend.
26:24You got to be on top on both sides, front and back.
26:26On my go, I'm going to give you the set, go.
26:28Set, go.
26:30Let's go, let's go. Full speed.
26:32Full speed, full speed. Let's go.
26:34Come on, come on, come on, come on.
26:36Stay up top.
26:38Don't lean back. Don't hang back.
26:40Stay close. Stay close.
26:42Stay close. Go with it.
26:44Go with it. Go with it.
26:46Go with it.
26:4810 seconds.
26:5010 seconds.
26:52A-B, A-B.
26:58A-B got it.
27:00A-B got it.
27:08He got it.
27:10He got it.
27:12He got it.
27:14That's why you next up, kid.
27:16That's nice. That's nice.
27:18I love it here. I love it here.
27:20It's life. I love this shit.
27:22I'm going to check the clock. I still think he way.
27:24A little bit over 30 seconds.
27:26Check the cameras.
27:28Because when mine hit 30, I stopped.
27:30He was still going.
27:32Nah, he got you, bro.
27:34So which one of y'all next, you guys?
27:38Let's get it.
27:40Y'all going to be having four cameras like this.
27:42What's up? What's up?
27:46That was training day.
27:48And I'm not even going to lie to you.
27:50That was just a snippet of training day.
27:52I could see it on his face and his body that he ain't really good
27:54the way he wanted to.
27:56And trust me, he does not put you in the same workout as me.
27:58If you feel any type of inferior as this,
28:00it's very normalized that he just trains humans.
28:02You know, he don't always train superhumans.
28:04So just come down.
28:06That's my training day.
28:08And we out.