ืื™ืžื•ืŸ
40 m
ืžืฉืงื•ืœืช +
ืฉืจื™ืจื™ ื”ืืจื‘ืข ืจืืฉื™ +
291 kcal
Warmup
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ื”ืจืžื•ืช ืจื’ืœื™ื™ื ืงื“ืžื™ื•ืช
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ื—ื™ืžื•ื ื™ืจืš 90/90
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ืคื•ืชื— ื™ืจืš ืฆื“ื“ื™
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ืžืขื’ืœ ื™ืจืš ื—ืœื•ืคื™ ื‘ืขืžื™ื“ื”
Left Side
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ืžืขื’ืœ ื™ืจืš ื—ืœื•ืคื™ ื‘ืขืžื™ื“ื”
Right Side
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ืกืงื•ื•ืื˜ ื’ื•ืจื™ืœื”
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”