A1. KB Goblet Squat: 4 sets of 12-15 reps, 3-0-3 tempo, do not lockout or pause at the bottom
A3. BW Squat: 4 sets of 12-15 reps, 3-0-3 tempo, 2 minutes rest, do not lockout or pause at the bottom
C. Abs (your choice): 10-15 minutes as needed, don't go to failure, pick any abs exercise and get in volume