Here is a list of quests that I could do but I don't know if I will go over 45 def.
Nature Spirit 2k
Fremmy Trials 2812
Heroes Quest 3075
Between a Rock 5k
Holy Grail 15.3k
Dragon Slayer 18650
Monkey Madness 20k
This puts you 1k under a defence level and Between a Rock is there...