"4. download updated tarball" means you simply override your local repo with that updated tarball: a git status
will detect the modified/added files and you can create a new commit based on those modifications.
Once this is done, you can push to GitLab.
I would advice doing that import in a dedicated branch (or in master, while you are doing your own modification in a dedicated branch).
The idea is to keep the branch where you override the content with the updated tarball clear of any other concurrent modifications.