Flow

Lunge lunge squat is a complex where you perform one rep of each, reverse lunge preferable, then a squat. Option to add load (goblet) or do unweighted.
Plank can be unweighted on hands or elbows. Experiment with loading of plank using a plate on the mid/ low back. Loading is good for feedback and 'target' to pull core into.

For the DB press with the contralateral pulldown, sitting on a plate or low box or the floor under the pull up rig with band attached above you is ideal set up. As you pull down with band, simultaneously press the db up. This is not meant to be maximally loaded, rather dynamic, coordination, and core focused.

Cardio should be easy/ hard/ easy, 1 min at each