Is there anything to replace hanglean? Can’t do that.
- hmmm with your foot being injured I doubt you could perform any RFD work at the moment. Probably later though.
Squat jumps are out of the question too. Push ups I’d have to do with one leg on top of the other - I’ll try it…
- Do you think you could do squats without jumping at the end. Just fast down and up for more reps? (Say 30-40?)
Could you kindly explain what burpees, floppy fish, V-sits and dips are? I really appreciate your help…
Burpees you will likely not be able to do if you cant do squat jumps.
you start in a standing position, drop down, kick your legs back behind you, tuck them under you and then jump straight up.
Floppy fish:
Lie on your stomach raise left leg and right arm then repeat with opposite side
V-sits:
Lie on your back and then do a situp with your legs pretty straight and your hands going straight up. Kind of like a pike. It’s almost like folding yourself 
I would try just bodyweight squats for reps instead of squat jumps.
You can also sub in assistance weight work for your lower body. Leg extensions, ham curls etc
Here is a schedule you could try:
1 - Bike sprint/weights/Core
2 - Pool work
3 - Circuits
4 - Bike Sprint/weights/Core
5 - Pool work
6 - REST
7 - REST
Good luck with everything, if you have any further questions please ask.