Gotta love the rest breaks

Strength:
Press

Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

Conditioning:

20 Pullups

30 Pushups

40 Situps

50 Squats

rest 3min

Complete 3 cycles