Shoulders, Cardio

Dumbbell front raises 10lb x10
Dumbbell side raises 10lb x10
Bent over dumbbell side raises 15lb x10

Military barbell press, bare bar (40lb) 10,10,10 (these did the trick)
Arnold presses (finisher): 15lb x4,7,7,10

Cardio
Elliptical, easiest setting
2.5 miles, Time 18:19, Avg heart rate 167.

Hahaha just used an online calculator to determine max heart rate at 100% effort. 159. Ooops.