ืื™ืžื•ืŸ
39 m
ืžื•ื˜ ื‘ืจื–ืœ +
ืฉืจื™ืจื™ ื”ืืจื‘ืข ืจืืฉื™ +
327 kcal
Warmup
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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“ื“ื™
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ื—ื™ืžื•ื ื™ืจืš 90/90
ืื™ื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”
ืงื‘ืข ืžื˜ืจื•ืช ืจื™ืืœื™ื•ืช ืœืื™ืžื•ืŸ ืฉืœืš ื•ืฉืžื•ืจ ืขืœ ืžื•ื˜ื™ื‘ืฆื™ื”. ื”ื™ื” ืขืงื‘ื™ ื•ืชืŸ ืœืขืฆืžืš ื–ืžืŸ ืœืจืื•ืช ืชื•ืฆืื•ืช.
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”