ืื™ืžื•ืŸ
31 m
ืžื•ื˜ ื‘ืจื–ืœ +
ืฉืจื™ืจื™ ื”ืืจื‘ืข ืจืืฉื™ +
223 kcal
Warmup
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ื ื™ืขื•ืจ ืจื’ืœ ืฆื“ื“ื™
ืฆื“ ืฉืžืืœ
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ื ื™ืขื•ืจ ืจื’ืœ ืฆื“ื“ื™
ืฆื“ ื™ืžื™ืŸ
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ืกื™ื‘ื•ื‘ ื—ื™ืฆื•ื ื™ ืฉืœ ื”ื™ืจืš ืขืœ ืจื’ืœ ืื—ืช
ืฆื“ ืฉืžืืœ
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ืกื™ื‘ื•ื‘ ื—ื™ืฆื•ื ื™ ืฉืœ ื”ื™ืจืš ืขืœ ืจื’ืœ ืื—ืช
ืฆื“ ื™ืžื™ืŸ
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ืคื•ืชื— ื™ืจืš ืฆื“ื“ื™
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœืฉืžื•ืจ ืขืœ ื›ื•ืฉืจ ื•ืœืฉืคืจ ืืช ืจื•ื•ื—ืชืš.
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ืกืงื•ื•ืื˜ ื’ื•ืจื™ืœื”
ืื™ืžื•ืŸ ื”ื•ื ื—ืฉื•ื‘ ืœืฉืžื™ืจื” ืขืœ ืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ืงื‘ื•ืขื” ื™ื›ื•ืœื” ืœืฉืคืจ ืืช ืžืฆื‘ ื”ืจื•ื— ืฉืœืš, ืœื”ื’ื“ื™ืœ ืืช ื”ืื ืจื’ื™ื” ืฉืœืš ื•ืœืขื–ื•ืจ ืœืš ืœื™ืฉื•ืŸ ื˜ื•ื‘ ื™ื•ืชืจ.
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”