everyday is usually a little different, but this is what one of my days at the gym would look like. keep in mind, I am an amateur fighter so I wouldn't do as many rounds as a professional.

When I first get to the gym we run, coach usually has us run anywhere between 2-4 miles. when we get back to the gym, we do some sprints. Then we do 4 or 5 rounds of shadow boxing, if its a sparring day we spar 3/4 rounds. if not a sparring day we hit the bag usually 5-8 rounds, each round he calls over a different person from the bags to do mitt work. we end our day with exercises; 50-100 jumping jacks, 50 squats, arm rotations, duck walks, ab workout.

But If we don't have a fight coming up its usually pretty chill, people only show up a few day a week and basically do what they want. they don't train too hard, just enough to stay in good shape.