Bent Leg Row: 9, 18, 28, 50
Offset: 8/8, 15/15, 23/23, 50/50
Knee: 10, 20, 30, 50
Row Scapular Circle: 38 Forward, 23 Backward
Push Up Scapular Circle: 34 Backward, 28 Forward
Comments: 1) Even though the RPE is moderate, but after the Squats i was very fatigued. Took almost 40 minutes to complete the 3 main exercises. At 50/50 reps sets, it should take up to 6 minutes or more. The feeling was kind of like doing Kettlebell Sport.
Next time would only do 2 exercises each workout.
2) 3 work sets feels a lot of volume, especially for the high rep sets (Squats). I'll drop it to 2 work sets (as recommended in the manual, which i just read :P):
Warm Up Set 1 (minus 2 steps): 20 reps
Warm Up Set 2 (minus 1 step): 15 reps
Working Set 1: 50%RM (not in manual)
Working Set 2: as many reps as possible, which becomes the new RM
That is until it stops working.