ืื™ืžื•ืŸ
40 m
ืžื•ื˜ ื‘ืจื–ืœ +
ืฉืจื™ืจื™ ื”ืืจื‘ืข ืจืืฉื™ +
326 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
ื›ื•ืฉืจ ื’ื•ืคื ื™ ืขื•ืกืง ื‘ื‘ื ื™ื™ืช ื›ื•ื— ื•ืกื™ื‘ื•ืœืช, ืชื•ืš ืฉื™ืคื•ืจ ื”ื‘ืจื™ืื•ืช ื•ืจื•ื•ื—ืชืš.
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ืกืงื•ื•ืื˜ ื’ื•ืจื™ืœื”
ื—ืฉื•ื‘ ืœื”ืชืืžืŸ ื‘ืื•ืคืŸ ืงื‘ื•ืข ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ื‘ืจื™ืื•ืช ื•ื›ื•ื—. ืœืžืฆื•ื ืฉื’ืจืช ืื™ืžื•ืŸ ืฉืžืชืื™ืžื” ืœืš ื™ื›ื•ืœื” ืœืขืฉื•ืช ื”ื‘ื“ืœ ื’ื“ื•ืœ.
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”