I’ve done this a few times, but I wanted to repost it now that I have a Workouts page. Enjoy! I guarantee you’ll have rubbery legs (if you go heavy enough!).
The set of 8 minutes of back squats should be at around 75% of your max. For overhead squats, I just used the bar. You could use dumbbells or just raise your hands above your head.
I usually use dumbbells instead of kettlebells. And keep you toes pointed forward, not like I am in this picture!
Heel raises 3 ways is toes straight, toes in (pigeon toed), and toes out (duck footed).
Also, feel free to add some abs or planking at the end-abs are way harder after rowing! Let me know how this goes!