Run: 2 x .5km hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... (orig .75 - 1 mile)
Foul: If you deviate more than the specified time.
Foul: 50 alternating "aka Random hand" push ups (orig. 75)