Morning
Standing shoulder press 60% max 15, 12, 9, 6, 3
Supersetted with
Pull-ups 30, 24, 18, 12, 6
Supersetted with
60 jump ropes
Night
5/3/1 standing shoulder press
5 sets of 10 bench 75% of max supersetted with band pull aparts
3 sets of 20 kettlebell swings supersetted with 3 sets of 20 sit-ups
Bench