ืื™ืžื•ืŸ
30 m
ื‘ืจ ืœืžืฉื™ื›ื•ืช
ืฉืจื™ืจื™ ื”ืืจื‘ืข ืจืืฉื™ +
289 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 ื—ืฉื•ื‘ ืœืฉืžื™ืจื” ืขืœ ื‘ืจื™ืื•ืช ื•ื›ื•ื—.
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ื–ื—ืœ ืื™ื ืฅ'
ืื™ืžื•ืŸ ื”ื•ื ื—ืœืง ื—ืฉื•ื‘ ืžืื•ืจื— ื—ื™ื™ื ื‘ืจื™ื. ื”ื•ื ืžื—ื–ืง ืืช ื”ื’ื•ืฃ, ืžืฉืคืจ ืืช ืžืฆื‘ ื”ืจื•ื— ื•ืžื’ื‘ื™ืจ ืืช ื”ืื ืจื’ื™ื”.
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ืคื•ืชื— ื™ืจืš ืฆื“ื“ื™
ื˜ืงืกื˜ ืœืชืจื’ื•ื
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ืžื ื•ื—ื”
ืฉืชืฃ ืืช ื–ื”