Tick anything you already have, in any order. Quests unlock once this is done.
Parkour has a strong coaching culture and most cities have a weekly beginner session. Learning to land properly with someone watching prevents the injuries.
Find a parkour class near you2 things left above. Quests are real things you go and do, so they only make sense once you have what you need.
First one waiting: Drop from waist height and roll out silently