Hey Ever–
Those are similar specs for stations where I live, and they’ve all been fine taking MOV/H264 files, which you can make from QuicktimePRO or Sorenson Squeeze.
You might even call them and ask for other filetype options; just because they spec something doesn’t mean other stuff won’t work just as well for them. I’m finding that sometimes those specs are just something that somebody at the station “declared” one day.
–Kelly