The GOAT is not the saturday comics. The GOAT is not here to entertain you. To take your mind off of things for an hour before the real day starts. The GOAT does not require its exercises to have silly names to hold your interest. The GOAT is your vegetables. It is math homework. It is here to get your body and mind in shape with hard, nose to the grindstone work.

Today’s GOAT was the prototypical GOAT workout.

Warm Up

• 2 laps of run
• 2 more laps of run, with fast parts during the laps (Also known as strides)
• 20 SSHs
• Hamstring strech
• Hip Stretch

The Main Event

• 400 meters of fast run
• 400 meters of slow run
• 400 meters of fast run
• 400 meters of slow run
• 800 meters of fast run
• 400 meters of slow run
• 800 meters of fast run
• 400 meters of slow run
• 4 laps of fast run
• 10 yard shuttle runs
• 20 yard shuttle runs
• 30 yard shuttle runs
• 100 yard sprint
• 10 yard shuttle runs
• 20 yard shuttle runs
• 30 yard shuttle runs
• 100 yard sprint

Mary

• 20 Body Weight Squats
• 20 Pistol Squats
• 20 Long Slow Flutters
• 20 Hellow Dollies
• 20 LBCs