Finally made it to boxing!
10 mins warm up (star jumps, squats, burpees, push ups etc)
3 rounds shadow boxing with burpees and push-ups in between rounds
Hard session on the bags - several rounds of technical work/combinations then 3x 3 min rounds of hard punches
Pad work to end:
10 punches 10 push ups in 3 x 3min rounds
1 min straight punches + 1 min upper cuts repeat twice
fall in a sweaty heap on the floor and die
Even managed to back it up with a conditioning class the following morning!