Since Everyone's soooo interested i think I'll post my training regime for tonight.
(NUIG Sportshall) with three friends 1 Southpaw.

Warmup;loosen all joints/light Shadowboxing


Bag Drills; (3x) 20 punches, 20 press ups, 20 Situps
Floorwork; Crunches, Low Crunches, Planks, Leg Raises, Back Extensions.
Leg Work; Squats, Lunges, Calfraises.
Pad Drills; My own special Drills

Sparring; 4 guys take two rounds with each guy, ending up with 6 rds.

Defense; Pat's special Stuff

Sprints; (10x) Ten metre Sprints jogging back to the spot focusing on explosiveness.

Stretching and Cooldown;After the sparring I'd say this could be painful!