a. 5 x 3 (each arm) Turkish get up
5 x 5 (each arm) KB windmill
5 x 5 (each arm) dumbbell row
b. Deadlift 5-5-3-3-3-1-1-1-1 reps
Ensure the back stays flat and bar stays close to the body throughout the entire repetition. Do not use a reverse grip or hook grip. This may decrease the load lifted, but will ensure the grip is strengthened with the rest of the body. The first working set should be challenging, but with excellent form. The load should increase as the reps decrease, but only if proper mechanics are maintained. Log loads lifted to track progress.
c. 1000 m row in medium pace.