Our workout last night at the Training Yard in Atlantic Beach
run 0.5 mile
3 rounds of the following:
20 overhead lunges
20 ball slams(w/25 lb slam ball)
20 walk-out push-ups
30 kettlebell swings (w/50 lb weight)
0.50 mile run
then some ab work on the mat.
I suppose this is considered functional, don't really know. reasonably hard (for me) work-out.