0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Endurance

20:00-55:00 Endurance

50:00-60:00 Cool-Down

General Warm-up

3 rounds

Iron Crosses

Pigeon Stretch

Up Dog to Down Dog

Infant Squats

Endurance Prep

3-5 reps of 4-6 movements

Endurance:

The Final Countdown (NYE WOD, see notes)

“Your Body is a Wonderland”

*body weight only

Partner For Time:

24 Synchronized Burpees

100 Air Squats

90 AbMat Sit-ups

80 Lunges

70 Hand Release Push-ups

60 Pull-ups

50 Reverse Burpees (CLICK for video)

40 V-Ups each

30 Bottom Half Burpees (CLICK for video)

20 Hollow Rocks each

10 Wall Walks each

25 Synchronized Burpees

PACE GOAL: Finish

OTHER OPTIONS FOR THIS WORKOUT:

• https://www.beyondstrengthendurance.com/thefinalcountdown

FOCUS:

• Say goodbye to 2024

STRATEGY OPTIONS:

• Breathe, move, survive

*modify/scale each movement as needed