Iron Fist
(Colleen Wing)
First appearing in the first season of Iron Fist, this version runs a dojo in Chinatown, teaching self-defense lessons to disadvantaged youths. She meets Danny Rand, who initially challenges her before she gradually warms up to him when Ward Meachum attempts to bribe her. After convincing her to join him in his fight against the Hand by buying her building, becoming her landlord, and remitting her rent, Wing works with Rand to dismantle the Hand's operations, and they gradually fall in love with each other, both unaware that her sensei Bakuto is a founding member of the Hand who used her dojo to find recruits. When Rand discovers this, he and Wing briefly part ways, though they quickly reconcile after Bakuto tries to have her killed by her own students. Wing and Rand later defeat Harold Meachum and travel to K'un-L'un, only to find the entrance closed and littered with the corpses of Hand ninjas
Shoulder Rox 2 Sets 30or60 second holds
Bench Press 3 warmup sets 2 working sets of 4 ( but it should be RPE7 select weight you could struggle to do 7 and only do 4) (or tempo push-up 5sec up and 5 sec down)
Peterson Stepdowns 2 sets 12-15 reps/side
Incline Chest Flyes 1 warmup 2 working sets of 12-15 reps
Pistol Squat 2 sets 8-10 reps/side
TRX Reverse Flyes 3 sets 8-10 reps