Meet as usual, warmup jog through the park down to the lake.
Start at the lake and run hard up either hill to the start of parkrun. Recover down the same hill. Hard up the other hill and recover down the same hill. Repeat as many times as you can. Please remember to recovery fully before going up the hills to maintain same effort all the way up.
Steady jog back to the car park for stretching and chatting with other groups.