press

10 minutes stairmaster

muscle group worked: shoulders
military press 35# (2 sets of 5. . . and several sets of 10 with 30#)
shoulder press using barbell 55# (couple sets of 8-10)
clean and jerk 55#
rear delt 15# (3 sets of 10)
(these aren't inclusive of all the sets i do, they are just the benchmarks for future comparison)

20 minutes stairmaster (interval)
50 flights of stairs (~16 minutes)