Shoulder Press: 10-8-6-4-2
For the shoulder press, use the following approximate percentages based off of your current one rep max for each corresponding set - 50%, 60%, 70%, 80%, 90%. If you do not have a current one rep max, start with light to moderate weight and increase as you are able.
Russian Kettlebell Swings
Every 3 minutes, do 10 Ring Dips OR 12 Push-Ups