I had three options in my head:
1. Broadcast seed, then topdress with 1/4" loam. Requires ~15yd loam. Buddy has a skid steer and could help spread the loam around
2. Dethatch, then broadcast seed. I like this option because it's least expensive and the top layer should pull right out, but then raking it all up would be a pain. Seed would have immediate soil contact, but wasn't planning on using anything like straw to cover up since it'll just blow away. Maybe peat moss, but that's also a pain to spread and need a lot to be effective
3. Rent industrial power rake, which will pulverize top layer. This would probably be more effective and faster then using a dethatcher, but then might "pull out" the established grass clumps.
FYI, I've spoken with a couple different lawn places and oddly none of them knew what caused my lawn damage and how to fix it. Guess they aren't very good at their jobs.