The title is the answer the Spartans gave when asked to hand over their weapons, and this day asks you to pull rather than push. Part I offers two routes: maximum pull-ups for 3 sets with 2 minutes of rest between them, or, with a pair of dumbbells, 3 sets of 8 bicep curls and 8 bent over rows on the same rest. Either version trains the same territory, the back and the arms that bend. With neither a bar nor weights at home, the nearest playground will have something to hang off. Part II is a striking circuit at 3, 5 or 7 sets by level: 20 punches, 20 overhead punches and 20 elbow strikes, all counts totals split between both arms.
Maximum reps is its own kind of programming. The card sets no target because your number is the target: go until the last honest rep, rest, and go again. The dumbbell route splits the same work a bar does - curls take the biceps directly, bent over rows hinge you forward at the hips and pull the weights to the ribs, covering the whole upper back. Part II then trades load for volume. Sixty strikes per set with nothing in your hands turns into a shoulder endurance test wearing a fight's clothing, and the arms have to stay up for every one of them.
On pull-ups, hang with straight arms at the bottom of each rep and pull until your chin clears the bar; kicking your legs to get there costs you the rep. In bent over rows, keep the back flat and the neck in line while the elbows drive back past the ribs. Punches travel straight out and snap back to guard, overhead punches finish with the arm fully extended above you, and elbow strikes turn through the hips so your bodyweight travels into the arm rather than the arm swinging on its own.
Whatever your maximum turns out to be today, it is a number worth writing down.
Make it Harder: Take a 2-count with your chin above the bar, or the curl fully bent, on each rep.
Make it Easier: Use a chair or a low bar for assisted pull-ups, or run Part II at 3 sets with Part I as written.
