Burp - Dunk - A - Dunk

Updated: Jul 17, 2019

Warm up in 2 parts. Complete all of one before beginning another. May be completed in any order.

3-5 min Pistol Squat Progression Practice

Complete 3-5 reps per side of the following, progressing up the ladder. If you struggle on one step of the ladder, stay there and work on it until you feel comfortable.

Sit to Stand Assisted Pistols with a Ring Assisted Pistols with a Band Pistol Squats

Rowing Drills

Rowing Drills 2 X 100 m Arms Only Drill 100 m Reach and Pull Drill 100 m Legs Only Drill 100 m Leg/Arm Arm/Leg Drill


Then complete one of the following options-

Option 1 > 3 Months:

EMOM (Every Minute on the Minute) for 20 Minutes

5 Pistol Squats or any of the Assisted Pistols options from the warm up & 5 Burpees

Minute 1; 5 Burpees & 5 Pistol Squats R

Minute 2; 5 Burpees & 5 Pistol Squats L

Odd Minutes = Right Side Pistols Squats

Even Minutes = Left Side Pistol Squats

Option 2 < 3 Months:

EMOM (Every Minute on the Minute) for 14 Minutes

3-4 Pistol Squats or any of the Assisted Pistols options from the warm up & 3-4 Burpees

Minute 1; 3 or 4 Burpees & 3 or 4 Pistol Squats R

Minute 2; 3 or 4 Burpees & 3 or 4 Pistol Squats L

Odd Minutes = Right Side Pistols Squats

Even Minutes = Left Side Pistol Squats


Option 3 < 1 Month:

EMOM (Every Minute on the Minute) for 10 Minutes

2 Pistol Squats or any of the Assisted Pistols options from the warm up & 2 Burpees

Minute 1; 2 Burpees & 2 Pistol Squats R

Minute 2; 2 Burpees & 2 Pistol Squats L

Odd Minutes = Right Side Pistols Squats

Even Minutes = Left Side Pistol Squats


Cool Down:

Lower Back and Piriformis Stretches

QL Stretch

Child's Pose