Front Squats + Dive Bombers Strength Workout (SWOD) A1. 4 x 5 Front Squat (55, 60, 65, 75%) A2. 3 x 45 sec Banded Rack Hold Workout of the Day (WOD) 3 Rounds for Time 400m Row 30 Bicycles 10 Dive Bombers 10 Overhead Squats (95/65) Coach’s Tip: Dive Bombers Start in the regular pushup position with your hands directly under your shoulders. To get into the Dive Bomber position, spread your feet shoulder width apart and, keeping your legs as straight as you can, push your backside into the air and your sternum down towards the ground. Try to keep your back as straight as you can while leaning back and stretching the hamstrings before beginning the movement.