If you use the rowing machine in the gym for cardio, this row will give you a great workout.
After a warmup:
Row 2 minutes at 7/10 effort (2K+12 if you know your training pace)
Hold a squat position for 30 seconds
Do this 5 times.
❗ Combining these two elements will hit your cardio goals over 10 minutes of rowing, but also give you a nice burn to your quads as you hold that isometric squat ❗