I didn't get to work out last night because I ended up working a 12 hour day so I figured a good night's sleep would be better.

Tonight I'm heading to the gym early and I'll run 1.5 miles before training and another 1.5 after. I have no idea what our coach will be having us do. But if he doesn't have us do sprints I'll do them afterward. He usually splits the two hours up like this:
10 jump rope warm up
30 minute interval drills; stairs, sprints, push ups, burpees, etc. (just 30-40 mins of intense exercises for fitness, agility, strength...whatever he feels like)

Then wrap up and for the next hour+ is bag drills, defense drills and sparring.
I imagine we'll do a lot of sparring this week since most of us are fighting this weekend.