This is workout #1 from the AFFM Strength Program 101 - It can be completed on its own or by following along with the program

Equipment Needed:

-medium - heavy weight for squats
-light - medium for single armed bent over rows
-light weights for seated reverse flies
-an elevated surface for bent over rows

Focus: Upper Body Pull - Lower Body Push: Quadriceps, Glutes, Core, Back, Shoulders

Playlist: https://open.spotify.com/playlist/1Uqp8ZjAu5r3nBgrE7mFVA?si=63aaede5a13746b9