Sally Up
During the song Flower by Moby.

When the lyrics say "Bring Sally Down" descend into the movement and hold.
When the lyrics say  "Bring Sally Up" ascend out of the movement and hold.

Let song play 2 Times
(once for each movement)

Back Squats (75/55, Rx+=95/65, Beast Mode=135/95)
Push Ups (Rx+= Weighted 25/10*)
*place plate across shoulders