(other program days coming soon!)
90 seconds with a medium size band you are able to perform full reps under constant tension, constant motion. No resting, not even for a split second!
3 x 10+ reps, one band larger than you used in round 1. It should be difficult to get to the tenth rep. If you end up at 8-9 reps, don't worry. Do your best! Take a short break of around 20-30 seconds between each set of 10. Go through three sets of ten reps with consistent effort. In the third set of 10, if you have the energy left to perform a few more quality reps, go ahead and take them.
90 seconds per movement with a band one size smaller than the band you used for round 1. Maintain constant tension, constant motion, with no rests or pauses. Perform reps at a faster tempo than you did in round 1, complete with synchronized breathing, but keep your form tight.