As mentioned, upper and lower cups should be fairly easy to tap out with a long (longer than head tube) drift. Since you’re replacing the entire headset, you don’t have to worry about damage to the old headset parts BUT I’d be careful to not damage the head tube! I might suggest spraying some sort of penetrant between the cups and head tube and let it work overnight. Ya, the crown race might be a bit more difficult but again, spray it down with some penetrating oil before trying to tap it off the steerer tube. RE: installing the new parts, you can make a press out of a long (again, longer than the head tube) bolt, large nut and a couple of thick washers. RE: the crown race, bore a hole in a piece of scrap wood slightly larger than the steerer tube. Slide the crown race as far down as possible then follow with the wood scrap. Gently tap the crown race down until fully seated. If all else fails, LBS should be able to “pull you out of the woods” .