Re: Long day at the office
A morning jog with light calisthenics helps.
Eat your lunch for breakfast.
Take a walk at lunch. Eat a bowl of oatmeal (easy digestion and carbs).
Go a bit early and skip rope.
With that said you should get a few basics and work bags for a good 3 months. With a sedentary job your arm fitness is so low you won't get much out of classes except a butt kicking. If you can hang? Fine. Since you are here? You probably need to turn those chicken wings into dark meat on a heavy bag. Remember endurance not power. Don't bust your wrists trying to "murder" the bag.