Our gym is an old physics education room. There are about 25 heavy bags, a ring, pads and jump ropes. We warmup by rope jumping, with various bodyweight exercises in between. After that it's usually two or three rounds of shadowboxing. Then the inexperienced proceed to the bags, the experienced into the ring. The first hour focusses on technique, after that it's either sparring or bag drill. We finish off with rotating and stretches for cooling down. Sometimes we go running with a few guys but we have no beach so we just run through the city. Most of the time I run in my own time though.