Strength: back squats 5 sets for 5 reps.

be sure to take 3-4 warm up sets before counting your first set.
hips should be below the knee, full squat!

Conditioning: 10-9-8-7-6-5-4-3-2-1 reps of:
                     push ups
                     sit ups

do 10 push ups, then 10 sit ups, 9 push ups, 9 sit ups, etc

get a timer and record your time to comments

this should be PT standard movements.