The beginning of exercise is the same as the squat thrust, bring feet together up underneath chest. From there move weight backwards and jump up.
Similar to a squat thrust, begin in a squat position with hands on the floor in front of you.
Then kick your feet back to a pushup position and then return your feet to the squat position.
Finally, leap up as high as possible from the squat position.
Make sure you leave the ground as you jump up and clap your hands above your head.
If you're feeling extra brave you can add a press-up into the burpee routine to make it even more physically challenging!
You can also do drop sets of burpees, starting with 10. Then after a short break you do 9 burpees, then 8, then 7 and so on.
"It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams."
The variety of sessions across sports - sometimes we steal session ideas from one sport and use them with another.
As we enter the business end of the competition, we take a look at the remaining eight teams and the key talking points surrounding each side.