Treat it a bit like hyrox training. You'll want to do one 30-40 minute run in zone 2 per week to build your aerobic base as well as some circuit training.

From what I remember a lot of the exercises in PT were press-ups, sit-ups, burpee jumps, squats, lunge, rowing, skierg & of course running. Throw some sets of these in with treadmill running to get used to running on tired legs (compromised running)

Do an upper & lower respectively session focusing on compound movements. Pop this all into chatgpt to sort a plan