Try this as a warm up.
all hand tecnique in kiba dachi
100 front punch
50 push-ups reg.
100 front punch
50 Shotokan Push-ups
100 front punch
50 partner push-ups
100 jodan uke
25 sit-ups
100 chudan uke
25 sit-ups
100 gedan uke
25 sit-ups
then 100 kicks (front, side, roundhouse) each leg facing mirror. hands in fighting position.
10 min stretch.
now you are ready for class. The above takes about 20 to 25 min + stretch time.

good kicking drills. power kick using pad and partner 1 min steady as fast as you can same kicks as above.
Punching drills with 5lb weight in each hand. 1 set chudan level punch each hand then jodan level punch each hand. use a 4 count. 1, 2, 3, 4, = "1" set. start with 50 sets and go from there.

Dan