What would you do in a 1 hour training session?

[Gocougars3]

Thanks for your reply - really helpful. Regarding the quote below would 1 round focus on 1 combination/skill?

2-3 rounds mitts each (so that will take six) work on different combinations, pivots, whatever but focus on a skill. You can also work power shots with the larger square pad.

Here is typical mitt work. Start out with some jabs, maybe work a dozen, then work some doubles maybe 6, make sure you move your feet. Work some double jabs and come back with the right. Add some simple combinations, Jab, straight right, hook (1-2-3), (1-2-3-2), then maybe some 2-3-2(counter right, left hook, right). Maybe in the second round work in some slips and anchors with some simple counters. I am not sure how good you guys are with the mitts but you can start working double hooks, hook upper cuts. If your round timer has a warning at 30 secs (you can get a good round timer ap for your phone, ipad or laptop for cheap), spend the last 30 seconds of each round with burn outs (1-2s, followed by alternating hooks). Round 3 you might work counters, guy with the mitts hits a hook to the ribs, guy with the gloves catches it with his elbow and throws 2 or 3 punch counters (keep your elbows in), (if you are countering a hook try to come back with a a counter from the same side). Maybe you work up to to counters on the second punch (guy with the mitts throws 2 and you counter the second). Start mixing up your attacks so the guy with the gloves doesn't know what's coming so he learns to catch and counter instinctivley (left head, left body, right head, right body, left upper head or right upper head). As you get more advanced you can work counters moving backwards or with pivots.

Sorry if this is too basic, I don't know what level you are on. Don't bother with the Mayweather mittwork, it probably sharpens timing and reflexes but I have been around a lot of gyms and it's not taken very seriously.