in my gym we usually start off with 4-5 rounds of skipping, (unless it's thursday, then we go hill running), after that, we spend some time doing ab work, push ups, situps, herpes, shadow boxing, then we do about 3 rounds of weights (punching out+moving), after that we do rotations which include(3 heavy bags, speed bag, floor to cieling and padwork) then you can either spar or go to excercises(push ups, situps, neck) The only bad thing is that by the time you end up sparring your so tired from the workout.