Last night's class went like this:
-warmup (lots of different movements to warm and loosen diff. muscle groups), stretching, tumbling.
-3, 3 minute rounds of punch mit work.
-teqniques for the day.
-open mat and sparring
Including the open mat time, class was 7-9:00.
The punch mit routine is based on a Bas Rutten CD. My instructor calls out commands for punches, 1,3,5 etc. When he says "2" you jab-cross, clinch and 2 knees. When he says "defense", you sprawl. It's a good work out. If you have the CD you could do it yourself or with a partner, punching at each other and covering up, or with mits.