This workout is mostly designed to test your endurance and unilateral strength. Notice the higher amount of repetitions and the lower body exercises (mostly all) involve using only one leg at a time. Those who are involved in sports will notice a improvement in their mechanics and will be able to sustain for a longer period of time. This plan will help you out for the month of March, where Unilateral strength and upper body pressing will be the main exercises. To make this more challenging, do the reps slow.
The following Variables are for all the Exercises:
Rep Range: 10 - 20
Set Range: 2 - 4
Break between sets: <2 mins
Intensity: 65% - 75% of 1 RM
Tempo: For the advanced, you can think of each rep as 2-1-2 (eccentric/isometric/ concentric.)
Repeat throughout the month, adding slightly more weight to challenge further. If you can't make it through the work day for all the lifts, just cut back on 1 set or cut back on a few reps.
Warm-up and Cool-downs are to last no longer than 8 - 10 minutes each. Try and use different methods such as running, mobility drills and activities like skipping rope. Limit the static stretching to muscles that you feel are tight.