Running
Running is not mandatory (unless you are preparing to fight) but strongly suggested.
Warm-Up
Running on mats, skipping, followed by stretching.
Shadow Boxing
Whilst shadow boxing, the trainers will observe and start correcting your technique and gauge what sort of level you are. Shadowboxing improves footwork, coordination, technique visualisation, cardio and conditioning.
Pad Work
5 rounds lasting 3 minutes each of hitting pads with the trainers, developing correct technique, speed,
power and stamina.
Technique
Instruction and correction on various styles and combinations by the trainers.
Bag Work
At least 5 rounds of working techniques on a variety of different bags.
Clinching
Muay Thai/Boxing sparring
Conditioning
Drills on the bag, push-ups, sit-ups etc
Cooldown stretching