We warm up for 15-20 minutes running, sit ups, push ups, etc... (too much if you ask me) then we have about 45-60 minutes on technique then an hour of rolling.

when i have grappling class our warm up is usally drills of shoulder escapes, bridge escapes, side wiggles, etc. down one side of the mats, and returning on the other side.

then about 10 minutes of stretching. then about 40 minutes technique and 40 minutes or so of rasslin.

we have 2 different classes every night though, like one is grappling, one is JKD, 1.5 hours on avg each. grappling usually goes overtime though by about 20 minutes. same with Kun Tao and Kali, both in one night.

class was always 3.5- 4 hours long. our warm ups were always extremely intense. it never made sense to me to do cardio before learning techniques but it helped me out tons.

stretches - wrist stretches, neck bridges, butterfly stretches, ankles, various stuff. some days we'd do plyometrics

bear walks
spider walks
sprints
monkey and the tree - person stands and the other person has to jump guard and do a complete revolution around them, then back again without touching the ground), buddy squats and some other stuff
monkey and the something else - jump guard, then do sit ups.

some days everyone would get in a line, about 3 feet behind each other..the first person in the line has to shoot and go under their legs until the end then do leapfrogs over everyone to get back to the front. i think we did that 5x?

then "heart stoppers" or whatever they are called where you run in place or whatever for a set amount of time then do a command that the instructor calls out: roll, sprawl, donkey kong(thrusting squats), etc..then the last few minutes he starts calling them in combinations.

after that, techniques for awhile then an hour or so of rolling.