Marsh: Goals and Plan

My plans and schedule will be somewhat different than most other people. I've spent the last couple of months recovering from a herniated disk (lower back), and did not have the doctor's ok to do any exercise aside from physical therapy until last Monday. I am just starting back up in the gym with good core strength and flexibility, but I am weak elsewhere (particularly upper body) and have lousy overall fitness. With that in mind, here is what I am looking at:

Goals (Time period is roughly through the end of tryouts):
-Avoid reinjury -- listen to my body at all times and stay in my lower-back comfort zone.
-Improve my front squat. This exercise will be my bread and butter since it puts less pressure on the lower back. I'll come up with a numerical goal soon.
-Stretch every day.
-Be exhausted at least 3x/week from running (frisbee, basketball, or track) or crossfit-style metabolic conditioning stuff.

Weekly Goals:
Hard to pin down a weekly schedule due to inconsistent work demands, but this is what I hope to do in a week:
-Stretch and foam roll, 7x/week
-Physical therapist mandated core strengthening, 3x/week
-Heavier weights (full body), 2x/week
-Metabolic Conditioning, 2x/week
-Sports to exhaustion, 2x/week

With those in mind, this is what an ideal week would look like for me:
Monday - Stretch, PT core, weights
Tuesday - Stretch, basketball, metabolic conditioning
Wednesday - Stretch, PT core
Thursday - Stretch, weights
Friday - Stretch, PT core, metabolic conditioning
Saturday - Stretch, frisbee (spring league and/or goaltimate and/or tryouts)
And Sunday comes afterwards.