Mike here with some calisthenics. I encourage you to get comfortable by moving your body's own weight. It can be a challenge, but a fun over all experience and great outcome for your body. Variance is key. Switch up your movements and break up sets and reps how ever you may need.
Strength
80 push ups alternating types (standard, wide, diamond, explosive, rings, raised, etc.)
50 pull ups alternating type (standard, wide, chin up, ring row, austalian rows)
20 dips alternating types (weighted, rings, negatives, banded etc.)
This seems like a lot, but it just takes time. If it still seems overwhelming, grab a partner and split it up.
Conditioning
2 cycles
Run 200m
10 air squats
5 burpees
20 jumping lunges
5 squat thrusts
10 jumping squats
rest 1 minute
25 ghd situps/ab mat sit ups
20 shoulder taps
50 flutter kicks
10 cross crunch with leg raise
30 second hollow hold
15 strict T2b/K2e/knee raises
rest 1 min (repeat 2nd time)
Cash out
accumulate 2 minutes of plank