RowAlong on YouTube: https://www.youtube.com/watch?v=xJPmVXwtmps Row 2 minutes at 24spm / 2K+12 pace, then in the rest period, take 10 seconds to get off the machine, hold a squat position for 30 seconds, and take 10 seconds to get back on the machine. Keep repeating this until you hit 19:40 - and then just hold that extra 20 seconds as a squat!! Make sure to warm up first. The RowAlong video for this has a 4 minute warmup before this main session.