Well That Worked

Bar Medley:
Strict press / front squat / Bent Rows
1-5 ladder up, 5-1 ladder down 
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[Bar curls x20, RDL x20, back squat x5] 2x 
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Again, nothing extensive tonight but I said I wanted to do something, so I did. My back and hips felt OK with all the movements. There was a tiny bit of pull during the back squats, but I believe a lot of that is still due to tightness. I'm trying to make it a habit to stretch out my hips before bed, and to do some body weight squats throughout the day at work. 
On the back squats tonight I made sure to keep my form on point: low bar, elbows up, wrists straight. I think the key to my healing and getting stronger is going to be to keep from getting lazy in my form. So that will be #1 priority from here on out. 
I think the next session I may keep with the bar medley and add in some bar lunges and my body weight renegade rows; not quite sure yet, but I'll work something up.