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Warm Up: 15-30 seconds each exercise X 2 rounds

Jumping Jacks
Ice Skaters
Walking Lunges
Bear Crawls
Crab Walks

Workout: 30-60 seconds each exercise X 3-5 rounds

Prisoner Squats
Lateral Pogos (Hops)
L/R Side Kicks w/Upper Cuts
Plank Up/Downs
L/R Round House Kicks w/Cross Punch
Crab Toe Touches

Cool Down Stretches: Hold each 20-30 seconds
Left Triangle
Reverse Triangle
L/R Adductor Stretch
Right Triangle
Reverse Triangle 
Standing Tricep/Shoulder stretches

You’re done…time to catch a wave!

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