There is no exercise more Spartan than the burpee. It mixes mobility, stability, strength, and agility by fusing together a power push up with a squat thruster and a vertical jump. Its innovative and an all-around ass kicker.
When in doubt, do burpees.
When completing the perfect burpee that satisfies Spartan Standards in a race, you must meet four requirements. You drop down and touch your chest to the ground (1). Push yourself off the ground, land in a squat and proceed to stand to the upright position with a fully extended hip (2). You must jump off the ground, making sure both feet are in the air (3). Your hands must clear your ears (4).