we do 3, 5min rounds of skipping with 1min of shaddow boxing inbetween each round of skipping. afterthat we strech for 10 mins or so . then 15 to 20 mins of floor exercises non stop. after that we do 20 mins of circuits whick include shaddow boxing, various different pressups and crunches, medicine ball work and weight exercises. to finish off we do all out sparring, then speed bag, heavy bad and floot to ceiling bag work. a warm down then thats it.