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paramedic
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Strength: pull day - 1 set each 10-15 reps cable lat pull-down - 155 lb X 15 cable seated row - 110 lb X 15 DB rear delt raise - 15 lb X 15 BB curl - 73 lb X 12 trap-bar dead lift - 250 lb X 12 gripper - 169 lb X 12 Cardio: Concept2 row erg intervals (sprint 4 min + slow 3 min) X 4 ; HR > 150/min Assessment: Food at…
