For time:

 

1. To „Flower" - by Moby:

Anchored Med Ball Sit-Ups

 

Every time you hear „Bring Sally Up“ perform a Sit-Up and hold the Medball in front of your head till you hear „Bring Sally down“ to return to starting position.

 

-then, no rest-

 

2. To the „Rockafeller Skank“ by Fatboy Slim:

 

SB Back Squats

 

Walk around with a SB in the back-rack position. Every time you hear „the funk soul brother“ perform a SB Back Squat.

 

-then, no rest-

 

3. To „Come On“ by The Hives:

 

Bumper Plate Russian Twists 10/5kg

 

Every time you hear „Come On“ perform a Russian Twist to each side. Keep up to the pace of the song.

 

-then, no rest-

 

4. To „Happy“ by Pharrell Williams:

 

SB/D-Ball Push Presses

 

Walk around with SB/D-Ball. Every time you hear „Happy“ perform a Push Press.

 

-then, no rest-

 

5. To „Stand Up“ by Ludacris:

 

Plank Hold

 

Every time you hear „Stand Up“ perform 1 Strict Pull-Up/Inverted Row

 

-then, no rest-

 

6. To „One More Time“ by Daft Punk:

 

Hold active Squat Bottom

 

Every time you hear „one more time“ perform a Burpee and immediately return to Squat Bottom Position.