We brought back some old favorites this morning as part of our - TopicsExpress

We brought back some old favorites this morning as part of our speed and agility session. Lots a really good energy from everyone, such an awesome way to start off the day :) The breakdown: Active Stretch Warm-up Set x2 - 10 Air Squats, 505 Tempo - 5 Inch Worms - 10 Side Lunges (5 each side) 5-Minute Tabata (Repeat the following for 5 minutes) - 20 Seconds, Jumping Jacks - 10 Seconds, Rest - 20 Seconds, Fast Feet - 10 Seconds, Rest 1. Plank + Sprint, Slalom, Sprint (x5): Starting from a plank position, sprint a set distance to a line of 5 cones which they then slalom around and then continue to sprint forward and equal distance to the first sprint. Jog back to start. If with a partner, your partner holds a plank while you run the drill. Once you jog back, they burst into the drill from plank position while you then hold a plank until they complete their round. Repeat for 5 rounds. 2. Shuffle + Clap (x3 1-minute sets): Set up 3 cones in a line about 20 feet apart. Start from the center cone with a partner. Side shuffle in opposite directions to the outside cone. Touch the cone and side shuffle back, high-five your partner as you meet in the middle. Each round is for 1 minute. Repeat for 3 rounds. 3. 1,2,3...Back (x3 1-minute sets): Set up 3 cones in a straight line about 20 feet apart with a fourth cone, 20 feet from the center cone along an imaginary perpendicular line. From the single cone, the runner will sprint to either the first, second or third cone, based on the instructions from their partner. The will back pedal to the start cone any time their partner yells back!. Each round is 1 minute. Repeat until each person has ran 3 times. 4. Side Shuffle + Sprint (x5): 3 Cones set up in a straight line about 20 feet apart. You and your partner step to the center cone, facing each other. Side shuffle in one direction to the cone, then explode to the far cone on the opposite side. Loser does a burpee based on the round number (first round, 1 burpee. second round, 2 burpees, etc.) Complete for 5 rounds. Ab Circuit Cool-down/Stretch

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For a second I got excited that Miss Nicaragua was still on

. Tisztelt Cégvezető - Kérem ne vegye levelemet tolakodásnak,

De acordo com o Papa Francisco a humildade vem de suas atitudes.

You’re human, not perfect. You’ve been wounded, not defeated.

aao.. yaro aaj me tumhe ek khani sunata.. hu.. en ladkio ki tumhe

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