"Even Steven" and Crazy 8's cycling

Use deck of cards, 2-7, and 8s, all four suits :)

Do one suit at a time, 3 cards drawn randomly from the deck by 3 different people. Each card last 2-4 minutes, so it will be a 12 minute set. :)  2 minutes rest between each set. :)   14 minutes x 4... 56 minute class

5 minute warm up

CARD #
2 =  2 sprints  (40 seconds each, rest 1 min 20 sec)
3 =  triple hill  (30 seconds each)
4=   even Stevens (pick a cadence and stay on it for two minutes-- increasing resistance)
5=  intervals (5 seconds at 10/10, 50 second rest in between )
6=  6 increases up a hill (start at level 6.5, 7, 7.5, 8, 8.5, 9)
7= 7 ladder steps:  down for 10, up for 10, down for 20, up for 20... 30, 40, 50,
8= *start at 2 minutes, every time the card #8 is drawn, length of interval by 1 minute! 8/10 effort (think climbing the Rockies!)

5 minute cool down

5 minute stretch