After running and skipping for warm up we did the following.
4 x rounds on bags
4 x rounds on pads
4 x rounds of clinch/knee sparring
100 push kicks on bag
100 knees on bag
100 sit ups
Plus in between each of the above rounds we had to do 10 push ups within our 1 min rest period.
I have attached a couple of snaps below and links to some video snippets showing the 4th pad round in each of the sessions attended.
For any ladies out there who don't want to fight! These classes are great for fitness and are good fun, they can be hard but you will naturally get used to the intensity and I really do recommend you try a Muay Thai class (you would never have to spar at Project Mayhem MMA in Exeter) unless you wanted to of course!