Can’t unlock watch, also can’t update.

I put my watch in my pocket, and when I took it out it said, “Too many passcode attempts reset Apple Watch and pair again”. Ok, I go to my Apple Watch app to reset it and the app says I need to update the watch software, and to unlock the watch, which I can’t do. I also can’t navigate out of the update screen in the app. I’m stuck in limbo. How do I either reset the watch, or update the software?