Well yeah like the title says, I'm pretty new to the whole freerunning thing. Right now I just want a workout I can do everyday that will get me into my best physical condition I can be in! I'm in football so I'm not basically starting from scratch. I'm a lineman so I'm not the fastest runner, but I really want to change that. As for my "stats" I am about 6'2ft. weigh around 217~220lbs. I bench 185 and squat about 245. That's about all there is I can say about me. Also I'm not doing freerunning just to get fit I saw some videos and the freerunning competition and this looks like the most amazing sport ever! Well thank you for your time and thanks in advance if you can help out 

Alright I'll check out the tutorials for the movements. Actually a set workout schedule is what I'm asking for, I've got a weight set at home and I usually go jog 3 miles, but I'm not seeing much of a difference . As for goals I want to be able to have more upper body strength, since I really have trouble doing about 1~2 pullups. As for my goals with freerunning I want to be able to do as many techniques as possible and just have fun running around. I do want to be able to do the majority of the flips and be able to do around 30 pull ups towards the beginning of spring.

Alright, thank you for all your help 

O-line Guard

For your workouts you should probably be doing something like Starting Strength. Can probably get more out of linear progression.

Especially for football as well.