Strength: Chin ups. A chin up for a paddler is done with a paddler's grip, hands over the bar. Do them constantly. The classic paddler exercises of bench row (low/pulley/bent over are okay), one arm pull and bench press and something for your legs (squats). Endurance: Do all the chin ups.
Get an exercise band, wrap it around a pole or something heavy and sit in a chair and pull.
sit on the floor, raise legs off the ground, clasp hands together and touch the ground to either side of your hips while keeping your legs in the air... Pull-ups, push-ups, squats, lunges, all help.
It is difficult to conceptualize the importance of being physically prepared for such an adventure when you're waking up in the morning and the pillow feels like the most comfortable place next to a mother's womb. But if I am going to do this right, that alarm is not going to be snoozed. If you have any suggestions or words of encouragement, please feel free to share below!