ืื™ืžื•ืŸ
45 m
ืžื•ื˜ ื‘ืจื–ืœ +
ืฉืจื™ืจื™ ื”ืืจื‘ืข ืจืืฉื™ +
521 kcal
Warmup
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ืชื ื•ื—ืช ื—ืชื•ืœ-ืคืจื” (ื‘ื™ื˜ื™ืœืืกื ื”)
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ืชื ื•ื—ืช ื”ื™ืœื“ (ื‘ืœืกื ื”)
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ืžืชื™ื—ืช ืคืœืงืกื•ืจ ื”ื™ืจืš
Left Side
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ืžืชื™ื—ืช ืคืœืงืกื•ืจ ื”ื™ืจืš
Right Side
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ืกืงื•ื•ืื˜
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ืกืงื•ื•ืื˜
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ืกืงื•ื•ืื˜ ืขื ืžื•ื˜
ื—ื™ืžื•ื ืงืœ
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ืกืงื•ื•ืื˜ ืขื ืžื•ื˜
ื—ื™ืžื•ื ืงืœ
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”