We have our first “away” non-GTI squad tournament coming up, in Scotland. I’m hoping this will be a good chance for people to bond and improve the team dynamics. Things are looking good, although a long drive, it’ll be a nice little road trip and we can also enjoy the sites of Glasgow.
The following week is the PUMA World Championships, which I’m hoping a formal GTI Squad will be debuting. I’ve made the next squad session compulsory for those who want to be considered to be in the team, we’ll see how that goes…
Two other points before I sign off: I’ve bought the squad a bunch of skipping ropes, which is turning out to be a great little investment – it provides an effective and “fun” warm up. I do 3 minutes skipping, 3 minutes jogging and repeat this two times (will probably need to cut it down to two minutes and do three rounds – people were hanging last time)! Final point, I used a round timer in the last squad session – big LED screen and loud beeps indicate rest period, round times and 10 seconds to go etc, and its programmable which means I can join in too
If you have any suggestions please let me know!
It’s called the M100 (or Mandatory 100):
1. 10x Burpees
2. 30x Hill climbers (alternating leg squat thrust)
3. 10x Semi-squat jump
4. 10x Burpees
5. 30x Hill climbers
6. 10x Semi-squat jump
7. 10x Burpees
8. 30x Hill climbers
9. 10x Semi-squat jump
10. 10x BURPEES!
Important: there is no resting until you complete all ten sets!
Basically repeating three exercises for three sets and finishing on one final set of burpies!
For example (skip to 1:45):