First of all you should have some cardio. Run some miles but not at a too high level. It should be just enough to get you a bit sweaty. After that you should choose between one of these three warm up sessions, Ideally, you should choose a different warm up for every training day. Alternate.
Here is warm up session 1 (I have already posted it on my last post). This first warm up focuses on Mobility:
This second warm up video is a Body Weight Combo.
And finally, the third warm up, using a weight.
In my next post we will continue analyzing this workout for surfers.