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Jason found a tweet by Rich Froning that said….

CHALLENGE: to the song, “Bring Sally Up” by Moby w/a 135# barbell on back.  Squat on “Bring Sally Down” Stand on “Bring Sally Up.”

NC Lab had to take on the Challenge!!




NC Lab.  Week 2. Day 1.


Morning Session:

10 x 3 Back Squat or Front Squat…HEAVY.  

Choose the opposite one from what you chose last week.


10 Min EMOM

4 Burpee

6 Box Jumps 24/20

8 Wall Balls

Immediately into:

5 Min EMOM

5 Burpees

7 Box Jumps 24/20

9 Wall Balls


Bring Sally Up

Back Squat Challenge



6 Rounds

7 Muscle Ups (hopefully unbroken)

1 Min Rest


Jason talking about today’s EMOM warm up:

9 Responses to “Sally Up! Week 2.”

  1. Ariana

    Hi! Programming is great. I really think it’s going to take my abilities to a different level. Just an FYI, the name of the song is “Flower” by Moby. Just in case people have trouble finding it lol.

  2. Matt

    Love the videos. As an analytical person, I love the posts on the reasons behind the programming/strategy. Doing some of these has added some excitement back into training for sure, even though I scale some of them. Thanks!

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