first set up your putty https://www.siteground.com/tutorials/ssh/putty/
then set up your winscp https://www.siteground.com/kb/winscp/
then you can copy files from here to sitegrounds if you have a login https://tools.siteground.com/
You should be familiar with Joomla, which you can log into admin here if you have a login https://www.cmas-md.org/administrator/
I suggest you use gitkraken if you're not familiar with git command line in order to merge changes into the git repo https://github.com/overwatchllama/cmas
it's generally important to know about updateing extensions https://www.siteground.com/tutorials/joomla/update-extensions/?gclid=Cj0KCQjw7aqkBhDPARIsAKGa0oLPaW82JT_gJpexefP3Je7AlmeFpRvslwu5bzAau_8U3Ks3O0aZYFMaAqfOEALw_wcB
if you can't update it then you can manually install https://www.siteground.com/tutorials/joomla/install-extensions/#Option_2_-_Install_from_Directory-2
carosel doesn't autoupdate https://www.templateplazza.com/joomla-extensions?start=12
rs! doesn't autoupdate https://www.rsjoomla.com/joomla-templates.html
TODO: upodate PHP to 8 : https://tools.siteground.com/php-settings?siteId=S0E3MFl3PT0%3D
uninstall kunena, update to joomla 4, reinstall kunena https://www.kunena.org/docs/en/basics/upgrade/upgrade-k6-0