Sprint 100m up the hill, stop, turn around and walk slowly back down

Do this a total of 3 times.

(2)  Next;

Sprint 200m up the hill as fast as you can and maintain speed for the full distance, turn around and walk slowly back down.

Do this a total of 3 times.

(3) do the 3x 100m exercise again.

(4) If you are not flat on your back gasping for breath you have failed this challenge. Go home, come back another day and try harder.