ืื™ืžื•ืŸ
41 m
ื‘ืœื™ ืฆื™ื•ื“
ืฉืจื™ืจื™ ื”ืืจื‘ืข ืจืืฉื™ +
430 kcal
Warmup
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ืžืขื’ืœ ืงืจืกื•ืœ
ืฆื“ ืฉืžืืœ
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ืžืขื’ืœ ืงืจืกื•ืœ
ืฆื“ ื™ืžื™ืŸ
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ืกื™ื‘ื•ื‘ ื’ื–ืข
ืงื‘ืข ืžื˜ืจื•ืช ืจื™ืืœื™ื•ืช ืœืื™ืžื•ืŸ ืฉืœืš ื•ืฉืžื•ืจ ืขืœ ืžื•ื˜ื™ื‘ืฆื™ื”. ื–ื›ื•ืจ, ืฉื”ื”ืชืงื“ืžื•ืช ืœื•ืงื—ืช ื–ืžืŸ, ืื– ื”ื™ื” ืกื‘ืœื ื™ ื•ืชื”ื ื” ืžื”ืžืกืข.
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ืžืชื™ื—ืช ื—ื–ื” ืžืื—ื•ืจื™ ื”ืจืืฉ
ื˜ืงืกื˜ ืœืชืจื’ื•ื
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ื–ื—ืœ ืื™ื ืฅ'
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื–ื” ืขื•ื–ืจ ืœืš ืœืฉืžื•ืจ ืขืœ ื›ื•ืฉืจ ื•ืžืขื ื™ืง ืœืš ื™ื•ืชืจ ืื ืจื’ื™ื”.
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ืคื•ืฉ ืืค ืงื•ื•ื“ืจื•ืคื“ ืคืœื•ืก
ื—ืฉื•ื‘ ืœื”ืชืืžืŸ ื‘ืื•ืคืŸ ืงื‘ื•ืข ื›ื“ื™ ืœืฉืžื•ืจ ืขืœ ื‘ืจื™ืื•ืช ื•ื›ื•ื—. ืžืฆื™ืืช ืฉื’ืจืช ืื™ืžื•ืŸ ืฉืžืชืื™ืžื” ืœืš ื™ื›ื•ืœื” ืœืขืฉื•ืช ื”ื‘ื“ืœ ื’ื“ื•ืœ.
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”