The Ripper

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HIIT SET 1: 30 seconds each; Repeat x 3
(Add 5kg weight vest & increase weight of med ball/barbell each set)

• High Bench Crossovers
• Medicine Ball Burpee into Low Bench Squat Jump
• Barbell Push Press
• 30 second Spin Interval

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BOXING SET 1: Repeat x 3
(wearing 5kg weights vest and/or ankle weights)

• 12 x Split Box Jumps with 3 jab combo
• 12 x Burpee Box Jumps with upper cut combo
• 12 x Side Kicks into heavy bag (per leg)

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BOXING SET 2: Repeat x 3
(wearing 5kg weights vest and/or ankle weights)

• 12 x 3 jab combo to knee, to front kick (per leg)
• 12 x 3 jab combo, to thrusting upper cut combo
• 1 min heavy bag kick/punch combo

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HIIT SET 2: 30 seconds each; Repeat x 3
(Add 5kg weight vest & increase weight of med ball/barbell each set)

• 12 x Heavy Med Ball Reverse Woodchops into jab pads
• 12 x Heavy Kettlebell Swings
• 12 x TRX Thrust Jumps
• 30 second Spin Interval

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Each day gives you 3 options at each meal/snack point. Choose which option you are most likely to want. You can swap meals and snacks around or even from other days, the plan is indicative.

For more information, click here to download our 21-Day Detox PDF guide.

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PRE-TRAINING: (for early birds)
1 buckwheat wrap with 1 tbsp Meridian peanut butter and ½ banana

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BREAKFAST:
Breakfast Super Virgin Mary »
Cucumber, watercress, ginger, carrot, horseradish, cayenne pepper, basil, Pulsin pea protein and FourSigma cordyceps booster

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MID MORNING SNACK:
1 The Protein Works choc caramel chunk protein cookie

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LUNCH:
100g prawns with 3 bean salad and rocket

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AFTERNOON SNACK:
A handful of crudités with Biona tahini

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PRE-TRAINING: (for evening warriors)
Pre-Training Hydration Smoothie »
330ml Pineapple Vita Coco, The Protein Works vanilla soy protein, cinnamon

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DINNER:
Super Protein Detox Soup »
100g chicken noodle soup with 150g Bare Naked protein noodles with broccoli and fresh chilli

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Remember to drink plenty of fluids throughout the day!