12- 10- 8- 6- 4- 2 of:
Today, weight in Turkish Get-up and 2 sec. overhead swing are self-scaled. Both movements are performed with equal weight; If desired, weight may increase equally as the reps go down. Also today, 360 sit-up changes direction each rep.
*2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral, straight spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)