You should be at an increased weight from last time around. You’ll use the same weight for each of the 3 sets.
Front Squats 3×10
GHR Hypers, 3×10 w/ 5 count negative
DB Lunges, 5 minutes
Plank, 10 second hold, 10 second break
add 10 seconds each rep, keep the 10 second break.
Try to get to a 60 sec hold.