Tokens stuck in Staking.Harmony.One

Hey guys, i know its been awhile since the Harmony Extension wallet was deactivated. However I’ve only recently realised that I still have some tokens stuck in Staking.Harmony.One.
Whenever i try to click transfer funds and put in my metamask wallet on the harmony network, it gives me an error “Address is invalid bech32”. How do i get my tokens out?

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