How should I (safely) bounce back from this?

To summarize what happened, I just got this xfa recently and fridays price action coupled with some revenge trading led me here now. I understand what I did wrong and am committed towards bouncing back from this, but what do you recommend I should do to avoid blowing the account? What lot size, daily profit goal, risk management, etc. should I aim for to (hopefully) be in the green by this Friday? Anything helps, thanks.