Spice up a 20 Minute Rowing workout with some Squats

Row 2 minutes at a hard Intensity, then hold a squat position for 30 seconds.  Repeat.  Enjoy! 

🌟 (Almost) 20 Minute Lunchtime Row with Isometric Squats🌟

▶ WARM UP -   4 Minutes
▶ WORKOUT -  19:40 repeating a 2 minute Row, then 30 second squats
▶ INTENSITY -  Suggested: 24spm at 7/10 Effort (Around 2K+12 pace)
                     
📚 CHAPTERS 📚
00:00 Intro
02:03 Warm Up
07:59 Lunchtime Row - Hard pace followed by Isometric Squats

🚣‍♀️You'll have noticed that I'm not doing this workout on a Concept2.  I'm now one of the trainers who makes videos for the Aviron Rowing machine. But I'm able to upload the workouts for free here too! That's nice of them, isn't it?  The machine may be different, but the workout design is exactly the same.  Row with me to keep stroke rate and then listen to me, or watch the graphics to know what intensity to row at.  🚣‍♂️

‼ 2K Pace Info ‼
If you don't know what a 2K pace is, here's what to do. 

1) Row a 2000m time trial as fast as you can (as long as you're healthy enough to do so)
2) Divide the final time by 4 to give your average time to row 500m.  That's your 2K pace. 
3) So if you rowed 2000m in 8:24 - your 2K training pace is 2:06 
4) Add or subtract from that pace as guided.   2K+18 means you go 18 seconds slower (2:24 in this example) or 2K-5 means you'll go 5 seconds faster (2:19 pace in this example)