Apple Watch 3 Will Not Update to WatchOS 7.0.1

I've spent all day trying to update my Apple Watch three to WatchOS 7.0.1 using my 14.0.1 iPhone 11. The update requires 3.1 Gb on the watch, but I only have around 150 MB of deletable items on the watch. I restarted the watch twice and the watch magically got to the 3.1 Gb number. Then I started the watch OS update twice and 5 minutes before each attempt completed, the wifi disconnected or the signal was lost which didn't make sense because the internet was fine on my MacBook and Apple TV. Each update attempt also took more than 3 hours to get to the disconnect

Now I'm trying to restart the update again but the available storage magically went down to 3.0 gb and won't let me update. I've tried restarting both my watch and phone. How do I get this update on my watch?