10-15-20-25-30 
Push Up

10-8-6-4-2 
KB Overhead Squat 24kg

Do 10 pushups, then 10 overhead squats, 15 pushups, then 8 OH squats..

I split up the OH squats evenly, doing my right arm, then my left arm. If you're weird or whatever you could do all of them on one arm. 

These will test your shoulder flexibility, if you're not keeping your chest forward, you're fucking up. If you've got correct mobility, you can do overhead squats with two arms. It's really not that easy, Kelly Starrett refers to it as the Leopard Test .