From a box shape on an incline straighten legs to lift hips high.
Walk toes forward to push hands in front of wrists, keeping arms straight.
Drop head to see legs straight fold nose to knees.
Place upper back on incline and roll down incline straddle legs late and grasp outside edges of apparatus.
Push and extend shoulders, elbows wrists and fingers to straddle roll to feet off the incline.
"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.