ืื™ืžื•ืŸ
30 m
ื‘ืœื™ ืฆื™ื•ื“
ืฉืจื™ืจื™ ื”ืืจื‘ืข ืจืืฉื™ +
371 kcal
Warmup
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ืžืขื’ืœ ื™ืจืš ื—ืœื•ืคื™ ื‘ืขืžื™ื“ื”
ืฆื“ ืฉืžืืœ
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ืžืขื’ืœ ื™ืจืš ื—ืœื•ืคื™ ื‘ืขืžื™ื“ื”
ืฆื“ ื™ืžื™ืŸ
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ืžืขื’ืœ ื™ื“ื™ื™ื
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ืขืœ ื™ื“ื™ ืื™ืžื•ืŸ ืงื‘ื•ืข, ืืชื” ื™ื›ื•ืœ ืœืฉืคืจ ืืช ื”ื›ื•ื—, ื”ืกื™ื‘ื•ืœืช ื•ื”ื’ืžื™ืฉื•ืช ืฉืœืš.
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ื–ื—ืœ ืื™ื ืฅ'
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœืฉืžื•ืจ ืขืœ ื›ื•ืฉืจ, ืœื”ื’ื“ื™ืœ ืืช ื”ืื ืจื’ื™ื” ืฉืœืš ื•ืœืฉืคืจ ืืช ืžืฆื‘ ื”ืจื•ื— ืฉืœืš.
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ืคื•ืชื— ื™ืจืš ืฆื“ื“ื™
ืื™ืžื•ืŸ ื—ืฉื•ื‘ ืœืฉืžื™ืจื” ืขืœ ื‘ืจื™ืื•ืช ื•ื›ื•ื—. ืคืขื™ืœื•ืช ื’ื•ืคื ื™ืช ืกื“ื™ืจื” ื™ื›ื•ืœื” ืœืฉืคืจ ืืช ื”ื‘ืจื™ืื•ืช ื•ื”ืจื•ื•ื—ื” ืฉืœืš.
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”