We my brother and I went for a run at 16:00 hrs we then came home and waited and till It was time to go train. WE DID NOT NO WHAT WE WERE IN FOR we got there started of with the normal stuff we then did three rounds of passing the medicine ball to each other we then did four rounds of sparing we then did 3 rounds on the pads. we then ended with the push ups and sit-ups. the next day I could hardly move my body but it was good.