ืื™ืžื•ืŸ
48 m
ื›ื‘ืœ +
ื™ืฉื‘ืŸ +
556 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
ืงื‘ืข ืžื˜ืจื•ืช ืœืื™ืžื•ืŸ ืฉืœืš ื•ืฉืžื•ืจ ืขืœ ืžื•ื˜ื™ื‘ืฆื™ื”. ืื™ืžื•ืŸ ืงื‘ื•ืข ืžืฉืคืจ ืืช ื”ื‘ืจื™ืื•ืช ื”ืคื™ื–ื™ืช ื•ื”ื ืคืฉื™ืช.
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ืกืงื•ื•ืื˜ ื’ื•ืจื™ืœื”
ื›ื•ืฉืจ ื•ืื™ืžื•ืŸ ืขื•ืกืงื™ื ื‘ืฉื™ืคื•ืจ ื”ื‘ืจื™ืื•ืช ื•ื”ื›ื•ื— ืฉืœืš. ืื™ืžื•ืŸ ืงื‘ื•ืข ื™ื›ื•ืœ ืœืขื–ื•ืจ ืœืš ืœื”ืจื’ื™ืฉ ื˜ื•ื‘ ื™ื•ืชืจ ื•ืœื”ืจื’ื™ืฉ ื—ื–ืง ื™ื•ืชืจ.
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”