ืื™ืžื•ืŸ
46 m
ืื•ืคื ื™ื™ื ื ื™ื™ื—ื•ืช +
ืฉืจื™ืจื™ ื”ืืจื‘ืข ืจืืฉื™ +
382 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 ื‘ืจื•ืจื•ืช ืœืื™ืžื•ืŸ ืฉืœืš. ื–ื” ืขื•ื–ืจ ืœืš ืœืฉืžื•ืจ ืขืœ ืจื™ื›ื•ื– ื•ืžื•ื˜ื™ื‘ืฆื™ื”.
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ืกืงื•ื•ืื˜ ื’ื•ืจื™ืœื”
ื˜ืงืกื˜ ืœืชืจื’ื•ื
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”