Plate Squat with Raise
Take a plate. Stand with your feet shoulder width apart. Bend your elbows while you holding the plate in front of your neck.
Lower yourself into a squat. Go down until your thighs are parallel to the floor. While you are lowering your but, extend your arms and push the plate overhead. At the bottom position pause for a second.
Return to the starting position and repeat the exercise according to the training plan.