Warm Up
10:00 Flow
0:00–2:00 Easy Bike or Jump Rope
2:00–5:00
2 Rounds
5 Dynamic Squat Stretches
5 Ring Rows
10-second Handstand Hold
5 PVC Muscle Cleans + 5 Front Squats
5:00–10:00
2 rounds
10 Deadbugs
2 Zombie Rope Climbs (or 5 Pull Ups)
10 Handstand Shoulder Taps (or Pike Shoulder Taps)
3 Empty Bar Power Cleans + 3 Front Squats
Workout Prep:
1 Round @ 60–70%
1 Rope Climb or 3 Pull-Ups
10ft Handstand Walk
2 Front Squats @workout weight
Froning’s Revenge – FREEDOM (RX):
6 Rounds:
2 Rope Climbs (or 6 Strict Pull Ups)
25ft Handstand Walk (or 2 Wall Walks)
4 Front Squats (185/125)
25ft Handstand Walk (or 2 Wall Walks)
(Scored by Time)
*Barbell is from the floor, not rack
INDEPENDENCE:
6 Rounds
1 Rope Climb (or 3 Strict Pull Ups)
25ft Handstand Walk (or 2 Wall Walks)
4 Front Squats (155/105)
25ft Handstand Walk (or 2 Wall Walks)
LIBERTY:
6 Rounds
2 Zombie Rope Climbs (or 6 Banded Strict Pull Ups)
25ft Bear Crawl
8 Dumbbell Front Squats (moderate)
25ft Bear Crawl
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Elevated Standing Hamstring Stretch
1:00 Foam Roller Angels
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
10 Dumbbell Hammer Curls (both arms, same time) @ RPE 7/10
12 Dumbbell French Press @ RPE 7/10
-rest 1:00 between sets-